Wednesday February 10th – Diamond Hill CrossFit
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Wednesday February 10th

9
Feb

Wednesday February 10th

“CHICKADEE”

Workout Goals
1) Moderate-heavy barbell cycling work.
2) Rope climb development under redundant pulling fatigue.
3) Consistent pace under high load and skill.

RX

FOR TIME
10-8-6-4-2
Power Clean (205/145#)
5-4-3-2-1
Rope Climb

Level 2

FOR TIME
10-8-6-4-2
Power Clean (135/95#)
5-4-3-2-1
Rope Climb

Level 1

FOR TIME
12-10-8-6-4
Hang Power Clean (75/45) or DB Power Clean (35/25#)
10-8-6-4-2
Rope Pull-to-Stands

Stretching

:30 Reach Roll & Lift
:30 Seated Torso Twist / Side
:30 Frog Stretch

Accessory

On a 10:00 Clock:
Build to a heavy 1-rep power clean.

Notes

We have a heavy, high-skill day! The goal of this workout is quick singles and consistent rope climbs. The barbell loading should force singles, or shorter touch and go sets. The rope climb should be something that you can achieve three reps per minute. The overall time domain goal is between ten and fifteen minutes. If you achieve the loading and skill frame goals, this should be no problem. You should set out with the goal of consistency over an attempt to “burn it down”.

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