Sunday July 26th – Diamond Hill CrossFit
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Sunday July 26th

25
Jul

Sunday July 26th

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

General Warm-up:

Tabata – Jumping Squats & Shoulder Taps.

Mobility:

PVC/Band Pass Thrus x 20, Prayer Stretch on box – 1 minute, Pigeon Stretch on Box.

Warm-up 2:

AMWUP 3 – 5 Burpees, 6 Jumping Lunges, 5 Inchworms.

Part 1:

Snatch Warm-up: 3 Rounds 5 Shrugs, 5 High Pulls, 5 Power Snatch (Bar, Light, Med) Rest 90 seconds between.

Part 2:

10 Rounds for Time (with a Partner)
21/15 Calorie Bike
15 Hang Power Snatches,
9 Box Jump Overs.
Partner A completes 1 round while Partner B rests. Switch after every round.

RX 95/65, 30/24, L2 75/55, 24/20, L1 55/35, 20/18

Scale:

BJO => Box Step Overs

Notes:

Part 1 should build to WOD weight or almost WOD weight. Part 2 should be max effort, you will be getting a 1 to 1 work to rest and each round will be ~2+ minutes. Athletes will share bike, wipe down after each ride. Focus on the higher box jump.

Cooldown:

Snow Angels & Roll Quads

 

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