Friday October 21st – Diamond Hill CrossFit
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Friday October 21st

20
Oct

Friday October 21st

22.10.21

INTENDED STIMULUS

5:00-10:00.

Short higher rep single-modality workout.

Athletes should be able to perform 5-10 reps unbroken with the weight they choose.

One athlete working and one athlete resting. Switch as needed.

RX

For time with a partner:
100 power snatches (115/75 lb)

LEVEL 2

For time with a partner:
100 power snatches (95/65 lb)

LEVEL 1

For time with a partner:
100 power snatches (45/35)

SKILL WORK

Pre-workout:
On a 10:00 clock:
Build to a heavy 1-rep snatch

STRETCHING

1:00 banded shoulder stretch/arm

WHITE BOARD BRIEF

Target time | 5:00-10:00

Today, we have a higher rep single-modality partner workout burner.

You and your partner are to work together to complete the 100-reps. While one partner works, the other rests. You can switch as often as you would like.

The loading should be something you can perform at least 8-reps unbroken. Consider your loading for the benchmark workout, “Isabel”, and go a little lighter.

Communicate with your partner and formulate a plan. Consider performing sets of 5-10 reps before switching with your partner. However, there are certainly other numbers/sets that will get you to the finish line Have fun!

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