Friday September 25th – Diamond Hill CrossFit
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Friday September 25th


Friday September 25th

What is your go-to carb for lunch?

Carbohydrates are our source of energy, cutting carbs completely out of your diet will make us tired and not able to perform well.

Try to stick with low glycemic fruits that are high in fiber and low in sugar! Some examples of this would be: quinoa, oatmeal, berries, apple, black beans, brown rice, bulgur

General Warm-up:

2 Rounds of 10 Pass Thrus, 10 Step Back Lunges, 10 PVC Behind Neck Press.


Pec Stretch on Rack/Wall – 1 minute per side, Prayer Stretch on Foam Roller – 1 minute.

Warm-up 2:

Burgener Warm-up (PVC, BB, Light)

Part 1:

Snatch Complex – 2 Snatch DL, 2 Hang Power Snatch, 2 Snatch Balance. Build to a heavy complex in 4 sets. Rest 2 minutes.

Part 2:

10,9,8,7,6,5,4,3,2,1 Power Snatch. 1,2,3,4,5,6,7,8,9,10 V-Ups.

RX 95/65, L2 75/50, L1 65/35


V-Ups => Single Leg V-Ups


Walk 200m


Complex should be unbroken sets, building to heavy final set. Part 2 stay steady on Snatch and try not to let them elevate your HR too high.

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