Sunday May 15th – Diamond Hill CrossFit
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Sunday May 15th

14
May

Sunday May 15th

22.05.15

INTENDED STIMULUS

Complete 6-10 rounds.

Challenge and build grip strength and stamina.

Complete snatches in 1-2 sets every round.

Avoid singles on the toes-to-bars.

RX

AMRAP 11:
10 toes-to-bars
10 hang power snatches (95/65 lb)

LEVEL 2

AMRAP 11:
10 knees-to-armpits
10 hang power snatches (75/45 lb)

LEVEL 1

AMRAP 11:
10 hanging knee raises
10 hang power snatches (55/35 lb)

SKILL WORK

Pre-workout:
On a 9:00 clock:
Build to a heavy 3-rep hang muscle snatch

STRETCHING

3 sets:
20 banded pull-aparts
:30 wrist extension stretch/arm

WHITE BOARD BRIEF

Target | 6-10 rounds

To wrap up the week we have a couplet of shoulder and grip-taxing gymnastics and weightlifting. The arms will be overhead and the hands always holding on to a bar for the entirety of the workout.

Our goal is to work on cycling gymnastics and weightlifting for moderate sets to build some grip strength. Similar to Thursday with the pull-ups, we’re looking for athletes to build capacity for future workouts by making it harder today and holding on longer than they want to.

The load of the snatches should be light enough to complete each round in 1-2 sets. If this isn’t possible, the load is too heavy.

For the toes-to-bars, we want athletes to finish each round in 3 sets or less. This means 4-3-3 (or something similar at a minimum) and not reducing to singles.

To maintain the stimulus we’re looking for, athletes should aim to lift the toes as high as possible without sacrificing their rhythm. This will help build shoulder and grip strength that will eventually translate to stringing together multiple T2B.

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