Monday December 21st – Diamond Hill CrossFit
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Monday December 21st


Monday December 21st

Class Link For Gympassers At Home

General Warm-Up:

AMWUP 5 of 10 Goblet Squats, 10 SA RKBS, 10 SA KB Push Press.

Burgener Warm-Up:

Coach Led 2 rounds (PVC, Barbell)

Part 1:

5,4,3,2,1 Power Clean and Push Jerk. Build to a heavy 1. Rest 2 minutes

Specific Warm-up:

1 Round of WOD.

Part 2:

AMRAP 12 – 10 Wall Balls, 10 Power Cleans, 10 Push Press.

RX 20/14, 95/65. L2 16/12, 75/55. L1 12/8, 65/45


Power Cleans, Push Press => DB Cleans & Press


Foam Roll Back and Quads


Part 1 is building to a heavy single not a 1RM. There should be no failed reps due to weight. Part 2 will be a grinder, use the warmup to determine how you will attack the WOD with reps and rest.

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