Tuesday July 6th – Diamond Hill CrossFit
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Tuesday July 6th

5
Jul

Tuesday July 6th

“CLEMENTINE”

WORKOUT GOALS
1.) Complete ~3 rounds.
2.) Spend no more than 2:30 on the rower each round.
3.) Complete each round of deadlifts in 3 sets or fewer

RX
AMRAP 12
60 Double Unders/120 Single Unders
40/35 Calorie Row
20 Deadlifts (185/125#)

LEVEL 2
AMRAP 12
60 Double Unders/120 Single Unders
30/25 Calorie Row
20 Deadlifts (135/95#)

LEVEL 1
AMRAP 12
100 Single Unders
25/20 Calorie Row
15 Deadlifts (95/65#)

Accessory

PRE-WORKOUT
Build up to a 3-rep hang power clean

Stretching

2 SETS
1:00 Alternating Scorpion Stretch
1:00 Sit & Reach

Notes

Target Rounds | 2-3
Calorie Row | Complete in 2:30 or less
Deadlift | 3 sets or less
In today’s workout, plan on pushing a little harder on the rower than you want to. In the specific warm-up, we will work on our rowing technique and some strategies that may help keep your pace up. On the double unders, we want to work for no more than 1:00. So if we struggle with double unders, look to scale the number of reps or perform single unders instead. Prior to the workout, we will practice the finer points of the deadlift and then move into a pre-workout “heavy” hang power clean triple. We will spend about 10:00 doing so and then get ready for the workout. The weight that we choose for the deadlift should be something we can perform the 20 reps in the workout in 3 sets or less. Consider sets being 10/10, 12/8, or 8/7/5. This should be a medium to moderate weight.

 

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