Wednesday July 15th – Diamond Hill CrossFit
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Wednesday July 15th

14
Jul

Wednesday July 15th

Photo Bomb

Live Stream

https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09

Video

https://us02web.zoom.us/rec/share/wNcpBrC3qmxLHpXxz1jzBL46PYfHT6a8h3MY_fINxBseTWm6-x4m8xTBRSl4roqo

General Warm-up:

Tabata Step Back Lunges & Plank

Mobility:

Lax Ball Tris – 1 minute each, Lax Ball Shoulders – 1 minute each side, Couch Stretch – 1 minute per leg.

Warm-up:

3 Rounds of 5 Hang Cleans, 5 Front Squats, 5 Push Jerks. (PVC, BB, Light(50-60% WOD))

Part 1:

Every 3 minutes Front Squats – 5,5,5,5 Building to heavy 5 from the floor. (Break into 3 groups)

Specific Warm-up:

1 Round of 5 Clean & Jerks @75-85% WOD weight.

Part 2:

6 RFT – 5 Clean & Jerks, 12 Alternating Pistols.

RX 155/115, L2 135/95, L1 95/65.

Scale:

Pistols => Box, Toe on Heel, Toe Ground, Close stance Squats.

Notes:

Front Squats are from ground so make sure your weight is easily cleaned. Weight will be heavy and legs already tired from FS. Move with purpose trying to rest as little as possible.

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