Saturday November 7th – Diamond Hill CrossFit
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Saturday November 7th

6
Nov

Saturday November 7th

Breathe:

5 in – 5 hold – 5 out x 8 (2 minutes)

General Warm-up:

400m Run w/Nasal breathing only.

Mobility:

Banded Hamstring Stretch – 1 minute each side, Lax Ball Shoulders – 1 minute each side.

Movement Warm-Up:

3 Coach Led Rounds (1st PVC, 2nd BB, 3rd Light) 5-8 Deadlifts, 5-8 Shrugs, 5-8 High Pulls, 5-8 Power Cleans, 5-8 Dips, 5-8 Tall Jerks from BTN

Part 1:

Movement Prep – warmup to WOD weight in 3-4 sets

Part 2:

Partner WOD

10 RFT – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks. Alternate every exercise.

RX 155/115, L2 135/95, L2 115/75

Cooldown:

Hamstring Stretch, Snow Angels

Notes:

Use drills to focus on movements and warm-up. This is basically Partner DT but should go faster than 2x your DT time. Alternate every exercise – P1 DL, P2 HC, P1 Jerks, P2 DL and so on.

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