Sunday May 9th – Diamond Hill CrossFit
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Sunday May 9th

8
May

Sunday May 9th

“JEDI MASTER”

WORKOUT GOALS
1.) 3+ rounds.
2.) Unbroken sets of wall balls and the largest sets possible of toes-to-bar and burpee pull-ups.
3.) Practice using a heavier wall ball or shooting to a higher target than you normally do.

RX
AMRAP 15
21 Unbroken Wall Balls (30/20#)
15 Toes-to-Bar
9 Burpee Pull-ups
– Rest 1:00

LEVEL 2
AMRAP 15
15 Unbroken Wall Balls (20/14#) 
12 Toes-to-Bar
9 Burpee Pull-up

LEVEL 1
AMRAP 15
15 Unbroken Wall Balls (10/8#)
12 Hanging Knee Raises
9 Burpee + 6 Ring Row
– Rest 1:00

ACCESSORY

Rest, stretch, and recover

STRETCHING

3 SETS
12 Lying Crossover Stretch
5 DB Windmills / Side (Light

NOTES

 Goal: 3-4 rounds.  Focus on using a wall ball rep quantity that will let you repeat multiple unbroken sets. You
don’t have to redo the round if you don’t finish the wall balls in an unbroken set. However, strive for unbroken or large sets. Similarly, try to complete the toes-to-bar and burpee pull-ups in the largest sets possible without rest. This month we are focusing on strength. Even though this workout isn’t heavy, it gives you a lot of opportunities to build your strength endurance. If you need to scale the toes-to-bar, try to scale to a version of the movement that keeps
you on the bar: kipping knee raise. Make sure you set up the burpee pull-ups so you can use the jump to assist in the pull-up.

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