Tuesday September 10th – Diamond Hill CrossFit
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Tuesday September 10th

9
Sep

Tuesday September 10th

BRING A FRIEND DAY

Part 1: Hang Clean Complex – 2 Clean Deadlift, 1 Hang Clean Pull, 1 Hang Squat Clean. Build through 5 sets to a heavy set. Rest 2+ min

Part 2: AMRAP 12 – 12 DB Hang Cleans & 12 DB Box Step Overs.

RX 50/35, L2 40/25, L1 30/20.

Scale: Weight

Notes: Stimulus – Leg Endurance.

Part 1 – newer athletes should stay lighter and work on form. Experienced athletes work on speed under bar and not pulling early. Part 2 – Box step overs will get heavy fast, choose a weight that is challanging on the cleans but able to do in 1 or 2 sets.

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