Wednesday June 8th – Diamond Hill CrossFit
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Wednesday June 8th

7
Jun

Wednesday June 8th

22.06.08

INTENDED STIMULUS

15:00-24:00 CAP.

Athletes should be using a weight they consider relatively light.

This workout provides the opportunity for athletes to practice 3 different overhead variations.

Expect grip and shoulders to fatigue quickly.

RX

Partner workout:
5 rounds each for time:
12 hang power clean and jerks (115/75 lb)
9 thrusters
6 power snatches
– One partner performs the entire round, while the other rests. Once that partner is done, they switch.

LEVEL 2

Partner workout:
5 rounds each for time:
12 hang power clean and jerks (95/65 lb)
9 thrusters
6 power snatches
– One partner performs the entire round, while the other rests. Once that partner is done, they switch.

LEVEL 1

Partner workout:
5 rounds each for time:
12 hang power clean and jerks (65/45 lb)
9 thrusters
6 power snatches
– One partner performs the entire round, while the other rests. Once that partner is done, they switch.

SKILL WORK

Pre-workout:
4 sets:
3 squat clean and strict presses
– Each set must be completed unbroken.
– Increase load across as many sets as possible.

STRETCHING

2 sets:
:30 foam roll IT band/side
:30 foam roll quads/side

WHITE BOARD BRIEF

Target time  | 15:00-24:00

Today’s workout is for time and will challenge your ability to move with a barbell under a ton of muscular and aerobic fatigue.

The weight on the barbell is intended to be light. The clean and jerks should feel the lightest of the 3 movements and the power snatches will feel the heaviest. Select your weight based on the power snatch. You should be able to complete the power snatches in under :40 each time and ideally finish the 6 reps in 2 sets or less.

Expect your shoulders and grip to fatigue quickly. For all 3 movements, we’re asking you to not only touch-and-go with the barbell, but also put it overhead each time. This fatigue will become apparent early into the second round!

Go into this workout with a game plan that will allow your team to keep pace in the fourth and fifth rounds. Athletes will want to try to hold unbroken sets at the beginning of this workout because of how light it feels — keep in mind that it’s not going to feel that way for long. Consider breaking up 1 or 2 movements into 2 sets from the beginning and see if you can hold on at the end!

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