Tuesday September 4th – Diamond Hill CrossFit
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Tuesday September 4th

3
Sep

Tuesday September 4th

[wodhopper_scoreboard_button placement=”inline” wod_date=”09/4/2018″]

Strength: EMOM 16 – 3 Cleans / 2 Jerks. Alternate. Add weight every 2 sets up to WOD weight for last 2 sets

WOD: “Grace”

30 Clean & Jerks for time.

RX 135/95, L2 115/80, L1 95/65

Notes: This is a sprint. Choose a weight that allows you to finish in 6 or 7 minutes max but not so light you finish in 3 minutes.

METCON

4 Rounds of 10 Weighted Situps, 10 T2Rack, 20 sec bar hang. 1 min rest btw.

WOD: For Time – 30 KBS, 30 Abmat Situps, 30 Goblet Squats, 30 Ring Rows, 30 Cal Row, 30 Goblet Lunges.

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