Tuesday June 8th – Diamond Hill CrossFit
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Tuesday June 8th

7
Jun

Tuesday June 8th

AUREOLIN

WORKOUT GOALS
1.)  Do not drop the ball on the run.
2.) Perform at least 5+ reps every round on the hang power cleans.
3.) Have at least :30 left on the clock to perform hang power cleans.

RX
EVERY 2:00 X 4 ROUNDS
200m Medball Run (20/14#)
Max Rep Hang Power Cleans (185/125#)
– Rest 1:00 between rounds

LEVEL 2
EVERY 2:00 X 4 ROUNDS
200m Medball Run (10/8#)
Max Rep Hang Power Cleans (135/95#)
– Rest 1:00 between rounds

LEVEL 1
EVERY 2:00 X 4 ROUNDS
200m Run
Max Rep DB Hang Power Cleans (25/15# or Barbell 95/65#)
– Rest 1:00 between rounds

Accessory

Rest, stretch, and recover

Stretching

ACCUMULATE
30 Bird Dogs (slow)

Notes

Target Reps | At least 10 Hang Power Cleans per round
 The weight on the hang power clean should be moderate and something you can perform at least 5 reps unbroken every time you pick up the bar.  Choose a weight on the medball run that you can hang on to the ball the entire distance. The medball run should not take any longer than 1:15. Consider scaling the distance of the run and we will discuss other scaling options throughout the class.  Challenge yourself to get back from the run and get your hands right on the bar. This will be tough, but you do get a minute of rest after each two minute interval.

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