Tuesday June 15th – Diamond Hill CrossFit
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Tuesday June 15th

14
Jun

Tuesday June 15th

“ELLEN”

WORKOUT GOALS
1.) Finished the workout between 8:00-13:00
2.) Perform unbroken thrusters for as many rounds as possible
3.) Don’t stop on the burpees

RX
3 ROUNDS FOR TIME
20 Burpees
21 DB Snatches (50/35#)
12 DB Thrusters
– Use 1x DB for the snatches and 2x DBs
for the thrusters

LEVEL 2
3 ROUNDS FOR TIME
20 Burpees
21 DB Snatches (35/20#)
12 DB Thrusters

LEVEL 1
3 ROUNDS FOR TIME
12 Burpees
15 DB Snatches (20/15#)
12 DB Thrusters

Accessory

ACCUMULATE
3:00 L-Sit Hold
– Every time you rest, perform 10 DB bent over
rows

Stretching

3 SETS
:30 Reach Roll & Lift
:30 Seated Torso Twist / Side
:30 Frog Stretch

Notes

Target | 8:00-13:00, every athlete done in under 15:00
Today’s workout is a new CrossFit benchmark. You will see this workout again, so keep track of your score. Remember the weight your used, the time you finished, and your strategy on the workout. The DB weight should be light to moderate and we should be able to get through the thrusters in no more than 2 sets. Burpees don’t need to be blazing fast today, but we should be able to perform 20 reps in 2:00 or less. If you are looking for a good time, the key is pushing the pace faster than you want to on the burpees. If the drive is there, look to put the pedal to the floor. Keep getting your chest down to the floor on the burpees and try to go unbroken on the DB exercises.

 

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