Wednesday July 29th – Diamond Hill CrossFit
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Wednesday July 29th

28
Jul

Wednesday July 29th

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

General Warm-up:

3 Rounds of 100m Run & 20 sec plank.

Mobility:

20 Spidermans w/twist (10 each side, hold both positions 5 sec), 20 Knee Hugs on Tip Toes (Alt), 20 Standing Fig 4 (Alt).

Warmup 2:

Clean and Jerk Warm-up – 3 Rounds of 5 Clean High Pulls, 5 Power Clean, 5 Jerks. (Light, Med, Mod)

Part 1:

E3MO3M. TNG Clean & Jerk – 5,5,3,3,3 Build to a heavy 3 for today.

NO DROPPING

Part 2:

AMRAP 20 – 10 Air Squats, 30 DU, 200m Run. Each round add 10 Squats, everything else stays the same.

Scoring – DU(50=310,60=402,70=504, 80=616,90=738,100=870)

SU(50=460,60=582,70=714, 80=856,90=1008,100=1170)

Scale:

DU = SU x 2, Run = 250/200m Row

Cooldown:

Run/Row 100m, Figure 4 on Foam Roller

Notes:

During Warm-up 2 remember that part 1 is building to a heavy 3 so keep that in mind when choosing weights. Part 2 air squats will add up keep a steady pace throughout and push at the end.

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