Friday May 22nd – Diamond Hill CrossFit
Call Us: (401) 721-5582

Friday May 22nd

21
May

Friday May 22nd

 

7:00am Class – Join URL: https://us02web.zoom.us/j/87673714557
9:00am Class – Join URL: https://us02web.zoom.us/j/82301170451
5:30pm Class – Join URL: https://us02web.zoom.us/j/89180040432
 
Warm-up:
 
2 minutes of Cardio then 3 rounds of 10 Band Pull Aparts, 10 Strict DB Press(5R/5L), 10 Double DB Bent Over Rows, 10 Goblet Step Back Lunges.
 
 
Part 1:
 
15-12-9-6-3 of Single Arm Floor Press and Single Arm Row (per arm) Rest :60 seconds between sets. Moderate weight
 
 
Part 2:
 
3 Rounds – AMRAP 3 of 8 Burpees
8 Squats
8 Single-Arm DB Hang Clean and Jerks (8 per arm, alternate every 4).
Rest 2 minutes between AMRAPs.
After 3rd AMRAP Rest 2 minutes then Max Plank.
*Score is Total Reps.
 
 
Scale:
 
Scaled reps => 6 of each
 
 
Notes:
 
2-3 rounds will be average so push each round, these are 3 sprints. Try and hold a high heart rate for the 3 minutes, don’t try and game this WOD.
 
Cooldown:
 
Foam Roll Quads – 1 min each side, Pec Stretch – 1 min each side. 
 
 
Alternative:
 
Part 2:
 
3 Rounds – AMRAP 3 of 8 Burpees
8 Squats
8 Barbell Hang Clean and Jerks (95/65).
Rest 2 minutes between AMRAPs.
After 3rd AMRAP Rest 2 minutes then Max Plank.
*Score is Total Reps
 
Notes:
 
Should be a weight you can do C&J unbroken every round.
 
Express:
 
Warm-up:
 
 2 rounds of 10 Band Pull Aparts, 10 Strict DB Press(5R/5L), 10 Double DB Bent Over Rows, 10 Goblet Step Back Lunges.
 
 
Part 1:
 
3 Sets of 10 of Single Arm Floor Press and Single Arm Row. (10R/10L)  Rest :60 seconds between sets. Moderate weight
 
 
Part 2:
 
3 Rounds – AMRAP 3 of 8 Burpees
8 Squats
8 Single-Arm DB Hang Clean and Jerks (8 per arm, alternate every 4).
Rest 2 minutes between AMRAPs.
After 3rd AMRAP Rest 2 minutes then Max Plank.
*Score is Total Reps
 
 
Scale:
 
Scaled reps => 6 of each
 
 
Notes:
 
2-3 rounds will be average so push each round, these are 3 sprints. Try and hold a high heart rate for the 3 minutes, don’t try and game this WOD.
 
Cooldown:
 
Foam Roll Quads – 1 min each side, Pec Stretch – 1 min each side. 
 

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