Wednesday March 17th – Diamond Hill CrossFit
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Wednesday March 17th

16
Mar

Wednesday March 17th

“Johnson”

WORKOUT GOALS

1.) Use loadings and rep schemes that help you move at a consistent pace
throughout the workout.
2.) Complete the KB Swings in 3 sets or less.
3.) Complete all movements in less than :45 throughout the entire workout.

RX

EMOM 21
Minute 1 | 15/11 Calorie Bike
Minute 2 | 10 DB Renegade Row + Pushup (50/35#)
Minute 3 | 15 KB Swings (70/53#)
– For the renegade row + push-up, 1 rep
= push-up + DB row on one side.

Level 2

EMOM 21
Minute 1 | 12/9 Calorie Bike
Minute 2 | 10 DB Renegade Row + Push-up
(35/25#)
Minute 3 | 15 KB Swings (53/35#)

Level 1

EMOM 21
Minute 1 | :45 Calorie Bike
Minute 2 | :45 DB Renegade Row +
Push-up (25/15#)
Minute 3 | :30 KB Swings (26/18#)

Stretching

3 SETS
5 Scorpion Stretch / Side
:30 Press-up Hold
10 Alternating Plank Reach & Twist

Accessory

Rest, stretch, and recover.

Notes

Move at a consistent and smooth pace today. If you need to split up the reps on any movement, try to use the same rep scheme and strategy throughout the entire workout. Instead of burning out early on the bike calories, maintain a similar bike pace throughout the entire workout. The renegade row + push-up is a movement we do not see very often, but it will be a challenging movement. Use a slightly heavier KB weight than you usually use for today’s swings. We would rather you scale the reps or range of motion and stay a little heavier, instead of immediately scaling
the reps. Because of the Open Test this week, it is OK to take it easier in today’s workout. That was the goal of this EMOM. You don’t need to overextend yourself unless that is what you really want. Keep in mind you want to finish each movement in :45 or less.

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