Thursday November 15th – Diamond Hill CrossFit
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Thursday November 15th

14
Nov

Thursday November 15th

Part 1: Shoulder Press – 5,4,3,2,1 Build to Hvy 1. Rest 2 min

Part 2: “Jib Jab” 3 Rounds

Round 1, 3:00 min. 21 Thrusters, 21 Burpees over bar. Max DU/SU’s. Rest 1 min.

Round 2, 3:00 min, 15 Thrusters, 15 Burpees over the bar, Max DU/SU’s. Rest 1 min.

Round 3, 2:00 min. 9 Thrusters, 9 Burpees over Bar, Max DU/SU.

Score is total DU/SU

RX 75/55, L2 65/45, L1 55/35

Notes: You want to push yourself on Thrusters/Burpees to maximize time on jump rope but you want to make sure you can pick the rope up right away and start jumping.

METCON

Part 1: Shoulder press 5×5 use same weight.

Part 2: Same as main

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