Wednesday October 27th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Wednesday October 27th

26
Oct

Wednesday October 27th

DON’T FORGET SATURDAY IS OUR HALLOWEEN WOD, GET YOUR COSTUME SET.

21.10.28

INTENDED STIMULUS

1.) 3-4 sets of each barbell movement.
2.) Complete 7+ reps of each barbell movement each set.
3.) The double unders and squats should not consume the workout.
4.) Spend time taking extra warm-up sets of the barbell movement to ensure you have the right loading.

RX

On a 20:00 Clock For Reps:
From 0:00-8:00:
AMRAP 8:
Max Strict Presses (115/75#)
– Each time you break, perform 50 double unders/single unders
– Rest 4:00
From 12:00-20:00:
AMRAP 8:
Max Hang Power Cleans
(185/125#)
– Each time you break, perform 30 squats

LEVEL 2

On a 20:00 Clock For Reps:
From 0:00-8:00:
AMRAP 8:
Max Strict Presses (95/65#)
– Each time you break, perform 50 double unders/single unders or 1:00
of attempts
– Rest 4:00
From 12:00-20:00
AMRAP 8:
Max Hang Power Cleans
(135/95#)
– Each time you break, perform 30 squats

LEVEL 1

On a 20:00 Clock For Reps:
From 0:00-8:00:
AMRAP 8:
Max Strict Presses (45/33#)
– Each time you break, perform 50 single unders
– Rest 4:00
From 12:00-20:00:
AMRAP 8:
Max Hang Power Cleans
(75/55#)
– Each time you break, perform 30 squats

SKILL WORK

Rest, Stretch, and Recover

STRETCHING

Accumulate:
1:00 Couch Stretch / Side
1:00 Lacrosse Ball Foot / Side

WHITE BOARD BRIEF

Target Reps | 28+ Reps Per Barbell Movement
• Record the weights you use and the total number of cleans and presses completed.
• Recognize you had a challenging start to this week, and this is also a very challenging workout. Most of the
body parts needed to succeed in this workout are already fatigued from Monday’s lunges and Tuesday’s deadlifts.
• To squeeze the most strength out of today’s workout, use barbell loadings that allow you to repeat sets for
7-10 reps on the high end and 5-7 reps on the low end.
• Also, avoid getting buried in the penalty reps of double unders and squats. In the worst-case scenario, time cap yourself at 1:00 on the squats and the double unders. Time capping yourself will allow you to experience the metabolic stress of this workout without missing out on the barbell strength components. Today is not the day to struggle with the double under skill.
• We will have plenty of barbell practice in the general and specific warm-up to help you identify the best weight for today. This warm-up time will also increase your overall lifting volume, contributing to more strength improvement in today’s class.

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