Wednesday September 8th – Diamond Hill CrossFit
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Wednesday September 8th

7
Sep

Wednesday September 8th

21.09.08

INTENDED STIMULUS

1.) Perform each set at 60-80% of your 1RM.
2.) Opportunity for everyone to lift relatively heavy to their capacity.
3.) Focus on pure overhead pressing strength.

ALL LEVELS

5 Sets For Load:
5 Strict Press

SKILL WORK

3 Sets:
:15 Ring Support Hold
5-10 Strict Ring Dips
5-10 Kipping Ring Dips

STRETCHING

Athlete’s Choice

WHITE BOARD BRIEF

Target Loading | 60-80% of 1RM. Athletes should choose a weight they can perform 5-8 reps unbroken, but absolutely no more. If they can perform more than 8 reps, the weight is too light.
• In today’s workout, we are pressing overhead. This will be challenging because you don’t get to use your lower body to assist in lifting the weight. The goal is to go heavy relative to your capacity and also maintain proper technique. As long as your form looks good, continue to add load.
• If you are able to increase load across each set, do so. However, you may have one or two sets with the same weight depending on where you start or your technique.
• After each set, we will rest about 2:00. If you feel like you could attempt your next lift after :30, the weight is not heavy enough.
• After the workout, we will spend time practicing strict and kipping ring dips.

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