Tuesday November 10th – Diamond Hill CrossFit
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Tuesday November 10th

9
Nov

Tuesday November 10th

General Warm-Up:

2x – 10 Pass Thrus and 10 Slow Snatch Balance.

Mobility:

Crossbody Shoulder Stretch – 1 minute each side, 20 Cat/Cow.

Specific Warm-Up:

3 Rounds (PVC, BB, Light) Coach Led Burgener Warm-up with Depth Drops. 6-10 reps.

Part 1:

E3MOT3M – Build to a Heavy Single Squat Snatch (3,3,2,2,1)

Part 2:

“Over and Out”
For Time:
20 Power Snatches
20 Lateral Barbell Burpees
20 Overhead Squats
20 Lateral Barbell Burpees
20 Squat Snatches

RX 95/65, L2 75/50, L1 55/35

Scale:

Lat BOB => Reg Burpees

Cooldown:

Static Snow Angel – 1 minute

Notes:

Part 1&2 athletes not comfortable in OHS can complete Power Snatch instead of Squat Snatch and Back Squats instead of OHS. The weight chosen for WOD should be a weight you can do in 1 or 2 sets if needed. If you are dropping the bar more than 3x then it is to heavy.

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