Thursday July 1st – Diamond Hill CrossFit
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Thursday July 1st

30
Jun

Thursday July 1st

HEAVY DAY

WORKOUT GOALS
1.) Complete every set working at 80% or more of your 1-rep max.
2.) Lift your heaviest attempt between the 10th or 11th set.
3.) Go in to each lift with no more than two thoughts in your head.
Those two things should narrow your focus and drive action.

RX & LEVEL 2
12 SETS FOR LOAD
1 Squat Snatch
– Rest 1:00-2:00 between sets

LEVEL 1
12 SETS FOR LOAD
2 Power Snatch + 2 Overhead Squat
– Rest 1:00-2:00 between sets

Accessory

Rest, stretch, and recover

Stretching

3 SETS
1:00 Seated Wall Slides
10 A-T-Y Drill

Notes

Target Load | Heavy. Athletes should aim to use at least 80% of their best squat snatch
 This should be a weight that athletes have to focus and think about prior to executing the lift. Increase weight slightly across as many sets as possible. The heaviest load should be attempted on set 10 or 11. This allows for a potential PR on the final set or an adjustment from the previous lift. Athletes will be limited in the weight they can use based upon their overhead squat. Athletes should rest 1:00-2:00 between sets to ensure they are recovered enough to
attack the next set. Athletes working in a group can move in a rotation and use each other to judge rest time.

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