Sunday December 27th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Sunday December 27th

26
Dec

Sunday December 27th

Class Link For Gympassers At Home

Breathe:

5 in – 5 Hold – 10 Out – 5 Hold.

General Warm-Up:

Tabata Squats

Mobility:

Couch Stretch, Calf Stretch – 1 minute per side.

Warm-Up 2:

3 Rounds (BB, Light, 50%) 5 High Pulls, 5 Power Cleans, 5 Front Squats, 20 DU/30 SU.

Part 1:

E2MOM 10 – 5 Squat Cleans @ 60% 1RM

Part 2:

For Time:
100 Double-Unders
21 Squat Cleans,
100 Double-Unders
15 Squat Cleans,
100 Double-Unders
9 Squat Cleans

RX 135/95, L2 115/75, L1 95/55 * 15 min cap

Alternatives:

DU => SU x 2, Squat Cleans => Power Cleans

Cooldown:

Up/down dog with calf stretch

Notes:

Use warm-up to build to Part 1 weight. Squat Cleans will catch up, try to work at a steady pace rather than take long breaks. Choose a weight you can do 21 Squat Cleans in under 2 minutes.

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