Sunday March 14th – Diamond Hill CrossFit
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Sunday March 14th

13
Mar

Sunday March 14th

“Kwolek”

WORKOUT GOALS

1.) Finish the second 800m run faster than the first.
2.) Complete movements in sets of 7+ reps.
3.) Practice single-leg squats.

RX

FOR TIME
800m Run
40 Single-Arm KB Swings / Arm (35/26#)
40 Weighted Single-Leg Squats (35/26#)
800m Run

Level 2

FOR TIME
800m Run
40 Single-Arm KB Swings / Arm (26/18#)
30 Single-Leg Squats
800m Run

Level 1

FOR TIME
600m Run
30 Single-Arm KB Swings / Arm (18/13#)
30 Reverse Lunges (18/13#)
400m Run

Stretching

3 SETS
:30 Reach, Roll, and Lift
:30 Standing Figure 4 Stretch
:30 Downward Dog to Upward Dog

Accessory

ACCUMULATE
15 Turkish Get-ups / Side

Notes

The goal time domain is 10:00-15:00 Rx’d requires you to be able to perform multiple sets of 10 reps in a row for the swings and single-leg squats. The swings should feel light. You will need to finish all reps on 1 arm before m moving to the other. For the single-leg squats, consider reducing the loading or range of motion before you decide to change the movement. Finish the second 800m faster than you finish the first. Consider starting the first 800m run slowly. Pick a pace that allows you to come inside the door and immediately start the swings.

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