Sunday August 2nd – Diamond Hill CrossFit
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Sunday August 2nd

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Aug

Sunday August 2nd

Live Stream
https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09

General Warmup:

2 minutes of 5 Inchworms, 5 Burpees, 5 Jumping Squats.

Mobility:

10 Slow Scap Pushups (Table Top), 20 Pass Thrus, Lacrosse Ball Shoulders – 1 min side.

Warm-up 2:

AMWUP 5 – 10 SA RKBS (5R/5L), 10 SA KB Press (5R/5L), 10 Goblet Squats, 5 Pushups.

Part 1:

Floor Press 5×5 same weight, 60-70% Bench Press 1 RM or Medium weight.Rest 2 min btw

Specific Warm-up:

1 Round of 5 DB DL and 5 DB C&J (R) and then (L) with WOD weight to test.

Part 2:

3 RFT of 10 DB DL(R),10 DB Hang Clean & Jerk(R), 10 Burpees,10 DB DL(L),10 DB Hang Clean & Jerk(L), 10 Burpees.

RX 50/35, L2 40/25, L1 30/15.

Scale:

Floor Press => DB’s

Cooldown:

Roll Hamstrings, Lax Ball Shoulders/Traps

Notes:

Part 1 weight should not get more than Mod Hvy, Can scale with DB if needed. Part 2 will move quick but burpees will elevate your HR so keep in control and focus on good form on C&J (No Reverse Curls)

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