Wednesday March 9th – Diamond Hill CrossFit
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Wednesday March 9th

8
Mar

Wednesday March 9th

22.03.09

INTENDED STIMULUS

Finish in 11:00-16:00.

Use a heavier barbell for reps in the workout.

Maintain sets of 7+ on the barbell.

Spend no more than 2:30 on the row.

RX

4 rounds for time:
500/450-m row
15 push presses (135/95 lb)

LEVEL 2

4 rounds for time:
500/450-m row
15 push presses (95/65 lb)

LEVEL 1

4 rounds for time:
400/300-m row
15 push presses (45/35 lb)

SKILL WORK

Pre-workout:
3 sets:
:20 plank hold (push-up position)
10 push-ups
5 piked push-ups
– Rest 1:30 between sets.

STRETCHING

Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side

WHITE BOARD BRIEF

Target time | 11:00-16:00

As we make our way halfway into the week, we have a workout that is a bit of a mash-up from the first two workouts we’ve done. While it’s not a 1-to-1, we have rowing and heavier push presses that sort of mirror the clean and jerks and running we did on Monday and Tuesday.

This workout is all about the push presses. It is OK not to push yourself on the rower as long as we keep it under 2:30. This doesn’t mean take it easy on the rower, it just means you should put your intensity and focus on the barbell first.

We want this weight to be on the heavier side. You should be able to complete each round in 2-3 sets and take no more than 1:30 from start to finish. If this won’t be manageable, maintain the load and reduce the reps to 12 or 10. If that still won’t work, reduce the load.

Take today as an opportunity to think about strength in terms of stamina. Work to hold on to the bar as long as possible. If you need to take an extra :05 before picking up the bar to sneak out 2-3 more reps, do it.

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