Wednesday September 7th – Diamond Hill CrossFit
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Wednesday September 7th

6
Sep

Wednesday September 7th

22.09.07

HUMP DAY HELP & ADVICE

4 EASY RECIPES 

INTENDED STIMULUS

Heavy day.

Build to a tough 3 reps.

All reps should be performed as a touch-and-go style. No resting the bar on the floor between reps.

Finish all 7 sets in 20:00.

Rest 2:00-3:00 between sets.

Rest more as weights get heavier.

RX

7 sets for load:
3 clean and jerks

SKILL WORK

Post-workout:
On a 3:00 clock:
1:00 air squats
1:00 empty bar thrusters
1:00 empty bar overhead squats
– No rest between movements.

STRETCHING

1:00 foam roll quads/side
15 reach-roll-lift on foam roller

WHITE BOARD BRIEF

Target load | Relatively heavy for each athlete.

We will be building to a challenging weight for 3 clean and jerks. The clean and jerks need to be performed as touch and go style reps. Once the bar hits the floor, you need to go right into your next rep. You can not rest the bar on the floor between reps.

To lift as heavy as possible today, everyone should perform the squat clean and split jerk for each rep. Even if you can lift more with a different style, we would like you to practice these two movements today.

The touch and go style approach will make this harder and won’t allow you to lift as heavy but it will pay off in the long run.

Rest 2:00-3:00 between reps. You can rest more as weights get heavier and less as the weight is lighter.

Try to build to around 85% of your 1-rep max.

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