Friday November 13th – Diamond Hill CrossFit
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Friday November 13th


Friday November 13th

Do you consistently meal prep? If so, what do you prep?

Try using a muffin tin or crockpot to help you portion

Meal prepping will help you set yourself up for the week

Try taking 2 hours on Sunday to prep some staples

Go to recipes: pulled chicken, meatloaf muffins, egg muffins

General Warm-up:

45 seconds Jump Rope, 15 seconds rest x 2.


20 Pass Thrus, 20 Wall Squats.

Part 1:

Barbell Progressions – S2O (Push Press, Push Jerk), Front Squat, Clean (Shrug, High Pull, Muscle Clean), Snatch (Muscle Snatch, Power Snatch), Thruster. (Work through as a group doing reps together)

Part 2:

50 DU. 25 S2O, 20 Front Squats, 15 Cleans, 10 Snatch. 5 Thrusters, 50 DU.

RX 135/95, L2 115/75, L1 85/55


DU => SU x 2


Calf Roll/Stretch, Prayer Stretch with Roller.


Part 1 will be with an empty bar for most people (PVC OK for others). As a group work through progressions with coach called reps. Part 2 should be fast moving, TNG or fast singles for most with short to no breaks.

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