Tuesday January 5th – Diamond Hill CrossFit
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Tuesday January 5th

4
Jan

Tuesday January 5th

Part 1:

9:00 to work up to a Heavy 2 Squat Snatch

Part 2:

“Amanda”
For Time:
9-7-5
Ring Muscle Ups
Squat Snatch 

RX 135/95, L2 115/80, L1 95/65

Alternative:

RMU => BMU

2 Ring Pullups & 2 Pushups = 1 RMU, 9-7-5 Squat Snatch (People that can do pullups)

2 Push-ups + 1 Box Jump = 1 RMU, 9-7-5 Squat Snatch (People that can’t do pullups)

Accessory:

AMRAP 7:
10 Weighted Sit-ups
10 DB Side Bends / Side

Notes:

Today’s benchmark “Amanda” is a challenging and fun benchmark. Some of you might whip through this, but we want everyone to finish in under 12:00. One of the most important things to understand about today’s workout is that the workout intends for the loading to feel moderate. This means that you should be able to repeatedly cycle 5+ reps in a row
without significant fatigue or rep failure. Secondly, we want to make sure that you still get a challenge from the volume of the workout if you need to substitute the movements to less technically demanding options. Again, the level guidelines are helpful today. If you cannot do muscle-ups (but can do pull-ups), then use strict ring pull-ups and push-ups to create a similar upper-body gymnastic dose. If you do have muscle-ups but are very unsure of how many you can do, then perform muscle-ups for each round with time caps of 2:00-1:30-1:00 respectively.

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