Wednesday February 17th – Diamond Hill CrossFit
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Wednesday February 17th

16
Feb

Wednesday February 17th

“Diamond Dove”

WORKOUT GOALS

1.) Pace and control movement on the deadlifts and the deck squats.
2.) Push the pace on the speed steps.
3.) Rest longer in transition to complete unbroken or larger sets on the
deck squats and deadlifts.

RX

3 ROUNDS FOR TIME
300 Speed Steps
15 Single-leg KB Deadlifts (50/35#)(Left)
15 Single-leg KB Deadlifts (Right)
15 Deck Squats

Level 2

3 ROUNDS FOR TIME
300 Speed Steps
15 Single-leg KB Deadlifts (35/26#) (Left)
15 Single-leg KB Deadlifts (Right)
15 Deck Squats

Level 1

3 ROUNDS FOR TIME
300 Speed Steps
15 Single-leg KB Deadlifts (18/13#)
(Left)
15 Single-leg KB Deadlifts (Right)
15 Deck Squats

Stretching

3 SETS
:30 Seated Torso Twist / Side
:30 Seated Reach

Accessory

3 SETS
20 Banded Side Steps (Left)
20 Banded Side Steps (Right)
40 Banded Marches in Place

Notes

15:00-20:00 time goal. Prioritize moving slow and in control on the single-leg KB deadlift. The quality of movement and balance are more important than rushing through these. Think about reducing the reps on the KB deadlift and deck squats to no less than 10 reps. You will move more slowly on the deadlifts and the deck squats, make up your time on
the row. Push the pace on the speed steps so you are forced to finish, catch your breath, and rest before the deadlifts.

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