Wednesday August 17th – Diamond Hill CrossFit
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Wednesday August 17th

16
Aug

Wednesday August 17th

22.08.17

INTENDED STIMULUS

5:00 or less for Grace or Isabel.

Classic CrossFit benchmarks. Moderately loaded weightlifting-sprint tests that will build top-end power output. Isabel is a benchmark specifically aimed at our snatching monthly focus.

Pick only one, Grace or Isabel, to complete.

Use a loading that you can perform repeated sets of 6 reps in a row or more, regardless of strategy. Power or squat variations are permitted for the snatch or clean.

Unless you are set on establishing a new PR, choose the option that targets a weakness for you.

RX

For time:
30 clean and jerks (135/95 lb)

or

For time:
30 snatches (135/95 lb)

LEVEL 2

For time:
30 clean and jerks (115/75 lb)

or

For time:
30 snatches (115/75 lb)

LEVEL 1

For time:
30 clean and jerks (75/55 lb)

or

For time:
30 snatches (75/55 lb)

SKILL WORK

Post-workout:
Accumulate:
400-m overhead plate carry

STRETCHING

2 sets:
:45 band pull-aparts
:30 lacrosse ball mash on foot/side

WHITE BOARD BRIEF

Target time | 5:00

Choose one of the two benchmarks. Today also brings us to our sixth classic “girl” benchmark of the year.

Benchmark workouts were built to be exemplars of the CrossFit ideal and typically give us insight into our fitness strengths and weaknesses. Try to track this number for future comparison.

Consider picking the benchmark that you want to do most, want to PR, or the one that will help you target a weakness.

Choose a load that you can cycle for 6-10 reps in a row. However, use a workout strategy that avoids prolonged rest and keeps you under the 8:00 time cap.

Athletes who have performed this workout under 3:00 RX’d in the past can try to complete the workout unbroken or with a squat variation or with a slightly heavier weight. Athletes must still finish this workout around 5:00.

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