Tuesday August 2nd – Diamond Hill CrossFit
Call Us: (401) 721-5582

Tuesday August 2nd

1
Aug

Tuesday August 2nd

22.08.02

INTENDED STIMULUS

Finish set of 18 overhead squats.

Advanced athletes should push to finish the set of 24 overhead squats.

Maintain unbroken overhead squats and ring rows for as many sets as possible.

Complete each set of ring rows in 2 sets or less.

RX

AMRAP 12:
9 ring rows
3 overhead squats (95/65 lb)
9 ring rows
6 overhead squats
9 ring rows
9 overhead squats
– Continue the pattern of adding 3-reps to the overhead squats until time expires.

LEVEL 2

AMRAP 12:
9 ring rows
3 overhead squats (75/55 lb)
9 ring rows
6 overhead squats
9 ring rows
9 overhead squats
– Continue the pattern of adding 3-reps to the overhead squats until time expires.

LEVEL 1

AMRAP 12:
9 ring rows
3 overhead squats (45/33 lb)
9 ring rows
6 overhead squats
9 ring rows
9 overhead squats
– Continue the pattern of adding 3-reps to the overhead squats until time expires.

SKILL WORK

Pre-workout:
Build to heavy 3-rep overhead squat from the floor with a power snatch.

STRETCHING

2 sets:
10 Cuban presses (PVC)
10 Y-raises (use small plates)
10 T-raises (use small plates)

WHITE BOARD BRIEF

Target reps | 117-180+ reps

Today kicks off this month’s focus on the barbell snatch as we progress towards the benchmark workout, Amanda. We have ring rows to help with our muscle-ups and overhead squats to help with our squat snatches.

Try and complete the set of 18 overhead squats. Advanced athletes should aim to complete the set of 24 overhead squats

The loading of the overhead squats should allow all athletes to complete a good chunk of the sets unbroken. Once athletes need to break, it should be manageable to complete the reps in 2 sets.

Most of the ring row sets will be broken up into 2, while some athletes may be able to finish some of their rounds unbroken. Choose a position that allows for this by moving the feet forward or backward depending on ability. Advanced athletes may consider putting their feet on a box as the class plan video demonstrates.

We will spend time in the warm-up building to a heavy 3-rep overhead squat from the floor to allow us to practice the snatch as well as the overhead squat for the workout.

Leave a Reply