Wednesday July 22nd – Diamond Hill CrossFit
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Wednesday July 22nd

21
Jul

Wednesday July 22nd

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

General Warm-up:

400m Run.

Mobility:

Banded Hamstring – 1 minute each side, Banded Tri Stretch – 1 minute each side, Ballerina Stretch – 1 minute each side.

Warm-up 2:

3 x 5 Strict Press building to just below Part 1 weight, Rest 1 minute between sets.

Part 1:

Push Press 5×5 @ ~75% 1RM (Moderate). Rest 2 minutes between sets. From the floor.

Warm-up 3:

2 sets of 7 Deadlifts, 7 OHS with Med weight then WOD weight.

Part 2:

21-15-9 of Deadlifts and OHS.

RX 95/65, L2 85/55, L1 65/35

Scale:

OHS => FS => BS

Notes:

Part 1 should be same across all 5 sets from the floor. Part 2 should be a fast WOD possibly unbroken on all. 

Cooldown:

Foam Roll Hamstrings and Quads

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