Wednesday October 21st – Diamond Hill CrossFit
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Wednesday October 21st


Wednesday October 21st

What’s your favorite protein flavor?

Whey protein is the gold standard for building lean muscle mass.

Make sure when you are looking at your ingredients label there isn’t a bunch of artificial ingredients or additives.

Protein + carbs are recommended within 30 minutes of your workout. Liquids or solids are recommended.

General Warm Up:

400m row then 2x 10 strict PVC presses, 10 Abmat situps.

Specific Warm Up:

Push Press – No Bar: Dip, Dip Drive, Dip Drive Press Then 10 reps BB: Dip Drive, Dip Drive Press.

Part 1:

Push Press 4-4-4-4 building to a moderate weight, should be heavier than WOD weight, Rest 2 minutes

Part 2:

4 rounds of 300m Row, 15 Push Press, 30 AbMat Sit Ups

Rx 105/75, L2 95/65 L165/45


15 Snow Angels 


Push Press from the Floor, should build to heavier than WOD weight. WOD should be constant movement with little rest. ~3:00 – 3:30 per round. Try to do Push Press unbroken or without dropping bar.

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