Thursday September 15th – Diamond Hill CrossFit
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Thursday September 15th

14
Sep

Thursday September 15th

22.09.15

Finish the row in 8:00-8:30.

Complete 3-5 reps at a time on the front squats.

20+ front squats.

RX

AMRAP 12:
Row 2000/1800-m
Max rep front squats (205/135 lb)

LEVEL 2

AMRAP 12:
Row 2000/1800-m
Max rep front squats (155/105 lb)

LEVEL 1

AMRAP 12:
Row 1500/1250-m
Max rep front squats (95/65 lb)

SKILL WORK

Pre-workout:
EMOM 7:
2 front squats
– From the floor.

STRETCHING

2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg

WHITE BOARD BRIEF

Target | 20+ reps

Yesterday’s workout was lighter and faster. Today, we move a heavy barbell under fatigue.

The goal is to complete 3-5 squats at a time and 20+ reps. If you cannot maintain 3 unbroken reps, the load is too heavy. If you can do more than 5 with ease, the load is too light.

The squats come after a long row so the load will feel much heavier than during heavy days where the legs are relatively rested. Take this into consideration when choosing loading.

To give athletes time to accumulate reps, everyone needs to be off the rower by 9:00. We’ll cap the rowing there.

Prior to the workout, you’ll build to a heavy set of 2 front squats from the floor during an EMOM. This is an opportunity to get some heavier reps in, but the tighter timeframe of the EMOM is intended to prepare athletes to pick the bar up with minimal rest as they will during the workout.

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