Wednesday January 31st – Diamond Hill CrossFit
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Wednesday January 31st

30
Jan

Wednesday January 31st

Strength: 3 Power Snatch, 3 Heaving Snatch Balance, 3 OH Lunges each leg. Alternate every 90 seconds for 3 sets each exercise.

WOD: “180110”

AMRAP 10 of 5 Power Snatch, 10 Overhead Lunges (5/5) and 1 Rope Climb (2 scaled).

Rx 95/65, L2 75/55, L1 45/35

Notes: This is a fast-paced triplet. The barbell should be light enough that you can complete several rounds of snatches and lunges unbroken.

Rest as little as possible. Aim for at least 5-6 rounds.

METCON

On a 30-minute clock, 2 rounds of each alternating: Jump Rope, K2W, DB Thrusters
Work for 50 sec, rest 10
Work for 40 sec, rest 20
Work for 30 sec, rest 30
Work for 20 sec, rest 40
Work for 10 sec, rest 50.

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