Sunday November 15th – Diamond Hill CrossFit
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Sunday November 15th

14
Nov

Sunday November 15th

General Warm-up:

Tabata Planks and Burpees.

Mobility:

Lax Ball Shoulders – 1 minute each side, 20 Snow Angels, Banded Pec Stretch – 1 minute.

Specific Warm-up:

EMOM 5 – 5 Squats, 4 Lunges, 3 Pushups.

Part 1:

5 x 10 DB Floor Press, using a light to moderate weight.

(3 second Down, 2 second Pause, 1 second Up) Rest 2 minutes between sets.

Part 2:

5 RFT
4 R-Arm DB Squat Snatches (2-second pause at bottom)
4 L-Arm DB Squat Snatches (2-second pause at bottom)
4 R-Arm DB OHS (2-second pause at bottom)
4 L-Arm DB OHS (2-second pause at bottom)

RX 35/25, L2 30/20, L1 20/15

Scale:

5 RFT
20 sec Squat Hold
10 Jumping Squats
10 Jumping Lunges (per leg)
20 second Squat Hold Can use KB and do goblet style.

35/26 or 26/18

Cooldown:

1 minute Prayer Stretch, Roll Quads.

Notes:

Part 1 should be slow decent, pause, explode. Keeping the weight relatively light. Part 2 is going to tax your core and overhead position. The pause will make the lighter weight feel heavy. Count your pauses once you hit the bottom(use the clock).

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