Tuesday January 23rd – Diamond Hill CrossFit
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Tuesday January 23rd

22
Jan

Tuesday January 23rd

Strength: 10,8,6,4,2 Weighted Pullups (add weight each rnd), 5×3 Negatives or Banded Pullups, 5 x 5 Hard Ring Rows

WOD: “Shogun”

5 RFT – 10 Push-Ups, 10 DB Snatch(each arm).

RX 50/35, L2 40/25, L1 30/15

Notes: During strength focus on pushing your weights and difficulty.

Pushups will get hard after the DB Snatch. Opens are coming, DB Snatch will be in there. 

METCON

3×10 Barbell Row, 3 x 10 T2Rack, 3 x 1 min Plank

WOD: 5 RFT of 10 Pushups, 10 DB Snatch (each arm), 10 Suitcases

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