Wednesday October 17th – Diamond Hill CrossFit
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Wednesday October 17th

16
Oct

Wednesday October 17th

 

Part 1: Clean/Press/Deadlift Warm-up

Part 2:”Zoom In”

Teams of 3
AMRAP 7: 50 Hang Cleans (RX 115/80, L2 95/65, L1 75/45)
50 Hang Cleans (RX 135/95, L2 115/80, L1 95/65)
AMRAP Hang Cleans (Rx 155/105, L2 135/95, L1 115/80) Rest 3 minutes

AMRAP 7: 50 Push Press (RX 135/95, L2 115/80, L1 95/65))
50 Push Press (Rx 155/105, L2 135/95, L1 115/80)
AMRAP Push Press (RX 185/135, L2 155/105, L1 135/95)
rest 3 minutes

AMRAP 7: 50 Deadlifts (RX 185/135, L2 155/105, L1 135/95)
50 Deadlifts (RX 225/155, L2 185/135, L1 155/105)
AMRAP Deadlifts (RX 275/185, L2 225/155, L1 185/135)

Notes: Choose team mates that will use the same weights. Remember how the weights go. After 50 reps the weight will increase, after 100 it will increase again and then you will AMRAP the final weight. Each person must do at least 10 of each weight.

METCON

Part 1: Partner WOD

AMRAP 7 – 50 Step ups (12″), 50 Step ups (18″), AMRAP Step Ups (24″). Rest 3 minutes.

AMRAP 7 – 50 KBS (18#), 50 KBS (22#), AMRAP KBS (26#). Rest 3 minutes.

AMRAP 7 – 50 DB Press (15#), 50 DB Press (20#), AMRAP DB Press (25#).

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