Thursday March 18th – Diamond Hill CrossFit
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Thursday March 18th

17
Mar

Thursday March 18th

Heavy Day

All Levels

8 SETS FOR LOAD
1 Hang Squat Snatch + 2 Power Cleans
– Increase loading across sets.
– Record heaviest load lifted.

Alternative

1 Hang Power Snatch + 2 Power Cleans

Stretching

3 SETS
:30 Doorway Stretch / Side
:30 Banded Shoulder Stretch / Side
:30 Banded Rack Stretch / Side

Accessory

3 SETS
10 Snatch Grip Shrugs
20 Seated Leg Raises

Notes

24:00 of total lifting time. Increase loading across as many sets as possible. Balance loading with movement quality. Avoid loading up so heavy that it forces you to reduce range of motion and quality of movement. Perform 1 hang squat snatch, drop the bar, and then perform 2 unbroken power cleans. Both movements should feel challenging. However, if your snatch weight is significantly limited by your overhead squat, then you can perform 3-4 total reps of the power clean. Keep in mind that the power cleans must remain unbroken. We won’t likely have time for the accessory work.

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