Friday November 20th – Diamond Hill CrossFit
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Friday November 20th


Friday November 20th

During holidays who will skip meals to save up for a feast?

This actually not the best strategy and can leave you eating even more calories. Try to stick with an eating schedule or having a smaller snack or meal before the feast, especially if the meal  will be served later than usual mealtime. 

General Warm-up:

1 minute Speed Steps.


Lax Ball Shoulders – 1 minute per side, Calf Stretch – 1 minute per side

Warm-Up 2:

3 Rounds of 15-20 second Plank, 20 Mountain Climbers, 10 PVC Snatch Balance

Snatch Warm-Up:

Burgener Warmup w/BB

Part 1:

TNG Power Snatch – 5,5,5,5 Building to a mod heavy 5, Rest 2 minutes

Part 2:

For Time: 45 DU, 45 Power Snatch, 45 HRPU, 45 DU.

RX 95/65, L2 75/55, L1 65/35


DU => SU x 2, HRPU => Box


Lax Ball Calves/Pecs.


Part 1 should be all TNG and heavier than WOD. Test your WOD weight, you should be looking to try and do 45 snatch in no more than 3 or 4 sets. This WOD should move fast with longest part being snatch. Your weight should be light enough to allow big sets. Use part 1 as a test.

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