Saturday September 12th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Saturday September 12th

11
Sep

Saturday September 12th

General Warm Up: 

200m Run, 15 Air Squats, 5 Burpees, 10 PVC Pipe Good AMs.

Stretch/Mobility:

Spiderman with Twist 5 ea side, 10 Thoracic High Fives. 

Specific Warm Up:

Burgener Warm Up for Snatch with PVC pipe then empty BB.

Part 1:

Build to WOD weight in 3 sets of 3 reps 

Part 2: (35 min cap)

4 RFT of 400m Run, 30 Air Squats, 20 Burpees, 10 Snatches

Rx 125/80, L2 115/75 L1 95/65

Compare to 9/2/17

Scale:

Snatch => Hang Snatch, Scale run distance and/or burpees if needed as well

 

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