Wednesday December 27th – Diamond Hill CrossFit
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Wednesday December 27th

26
Dec

Wednesday December 27th

Strength: Clean and Jerk Warmup. Build up to WOD weight.

WOD: “Victory”

10 RFT of 100m Run, 3 Clean & Jerks.

RX 155/ 105, L2 135/85, L1 95/65

Notes: Warmup clean and jerk but do not overdo the reps. Build to 3 reps at WOD weight.

The WOD will be 10+ min. Compose yourself after run and focus on lifts.

METCON

5×5 Wt Step ups, 5×5 Bulg Squats, 5×5 OH KB Squats(5R/5L).

WOD:

AMRAP 3 – 5 Suitcases, 5 Ring Rows, 50 SU. Rest 1 min

AMRAP 5 – 10 Suitcases, 10 Ring Rows, 50 SU. Rest 2 min

AMRAP 7 – 15 Suitcases, 15 Ring Rows, 50 SU

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