Sunday August 23rd – Diamond Hill CrossFit
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Sunday August 23rd

22
Aug

Sunday August 23rd

General Warm Up:

:30/:30 x3 Single Unders, Speed Steps, Double Unders

Mobility:

Softball Calves – 1:00 per side
I’s, Y’s, T’s – 5 of each for 3 Sets

Warm Up 2:

2 Rounds (1st w/PVC, 2nd w/BB)
5 Snatch Grip Deadlift
5 Muscle Snatch
5 OHS
20 Lateral Jumps

Part 1:

Snatch Balance
5-5-5-5 Building to Moderate OR
5-5-5-5 Same Weight

Part 2:

“Old Spice”

For Time:
100 DU/200 SU, 5 OHS
80 DU/160 SU, 10 OHS
60 DU/120 SU, 15 OHS
40 DU/80 SU, 20 OHS
20 DU/40 SU, 25 OHS

Rx: 115/85 L2: 95/65 L1: 75/45

Scale:

OHS => FS => BS

Cooldown:

Foam Roll Hips
Lax ball Shoulders

Notes:

Part 1 use a weight that allows you to really focus on your speed under the bar. Part 2 has some decent volume, shoulders will tire so keep focused on DU and work with a weight you can handle for 75 OHS reps.

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