Tuesday September 1st – Diamond Hill CrossFit
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Tuesday September 1st

31
Aug

Tuesday September 1st

General Warm Up:

400m Run then 1 min jump rope.

Mobility:

Quad Stretch x 10 (5R/5L) , Hamstring Stretch x 10, Standing Figure 4 x 10. Wrist Stretch Р30 seconds each side 

Warm Up 2:

3 sets: (PVC Pipe, BB, Light weight) – 5 Clean DL, 5 Clean Shrugs, 5 Clean High Pulls, 5 Power Cleans.

Part 1:

Build to Clean weight for WOD

Part 2:

2 rounds, each for time:
5-4-3-2-1
Power Cleans
Chest to Bar Pull-ups
~rest 2 minutes, then repeat~

RX 185/125, L2 155/105, L1 115/75

Scale:

C2B => Pullups => RR x 2

Notes:

Weight for WOD should be on the heavy side if not doing Rx. Goal is 4-6 minutes per round.

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