Saturday September 10th – Diamond Hill CrossFit
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Saturday September 10th

9
Sep

Saturday September 10th

22.09.10

“343” WOD

INTENDED STIMULUS

30:00-45:00.

Long, Grinding WOD. Break up reps into manageable sets.

Muscle fatigue will start to come into play during the cleans

G2O can be Clean & Jerk or Snatch

RX

100 Deadlifts (145/105 lb)

100 Power Cleans (95/65 lb)

100 Ground to Over Head (65/35 lb)

43 Burpees

LEVEL 2

100 Deadlifts (125/85 lb)

100 Power Cleans (75/55 lb)

100 Ground to Over Head (55/35 lb)

43 Burpees

LEVEL 1

100 Deadlifts (95/65 lb)

100 Power Cleans (55/45 lb)

100 Ground to Over Head (45/25 lb)

43 Burpees

SKILL WORK

Rest, stretch & recover

STRETCHING

Rest, stretch & recover

WHITE BOARD BRIEF

Target time | 30:00-45:00.

Today’s workout is a triple weightlifting workout which can be some of the most challenging combinations we see in CrossFit.

The loading should be light for the volume being performed.

Athletes should be able to complete the deadlifts in 4-5 sets, Power Cleans in sets of 10 or more and G2O in 10 or more also. After that, just keep moving on the burpees.

Athletes should be able to finish the first round by 7:00,2nd by 20:00, 3rd by 35:00 to meet the stimulus

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