Tuesday July 28th – Diamond Hill CrossFit
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Tuesday July 28th

27
Jul

Tuesday July 28th

Live Stream
https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09

General Warm-up:

30 sec High Knees, 30 sec Butt Kicks x 2.

Mobility:

20 Thoracic High 5’s, 20 Banded Pass Thru’s, 20 Banded OHS.

Warm-up 2:

Snatch Warm-up – 3 Rounds of 5 Shrugs, 5 High Pulls, 5 Muscle Snatch, 5 Power Snatch (PVC, Bar, Light)

Part 1:

Power Snatch 5×5 same weight, 60-70% of 1 RM or Medium weight, Rest 2 min btw

Part 2:

AMRAP 9 – 1,2,3,4,5 …..Power Snatch, Cal Row.

RX 95/65, L2 75/45, L1 55/35.

Scoring(7=56, 8=72, 9=90, 10=110, 11=132, 12=156, 13=182, 14=210, 15=240)

Scale:

Power Snatch => Hang Power Snatch

Cooldown:

20 Slow Snow Angels, Foam Roll Upper Back

Notes:

Part 1 should be a weight you can handle for all 5 reps. WOD will start out fast, try to keep steady and avoid going out too fast. Only 9 minutes so transition quickly between exercises, resetting rower each row.

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