Monday January 6th – Diamond Hill CrossFit
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Monday January 6th


Monday January 6th

Part 1: Movement Warm-up – 2 sets of each building just below starting weight

Part 2:

“Last Call”
45 Bench Press (135/95,115/75,95/55)
45 Bench Press (155/105,135/95,115/75)
AMRAP Bench Press (185/135,155/105,135/95)
rest 3 minutes
45 Hang Squat Cleans (115/80,95/65.75/45)
45 Hang Squat Cleans (135/95,115/80,95/65)
AMRAP Hang Squat Cleans (155/105,135/95,115/80)
rest 3 minutes
45 Deadlifts (185/135, 155/105, 135/95)
45 Deadlifts (225/155, 185/135, 155/105)
AMRAP Deadlifts (275/185,225/155, 185/135)

Scale: 1st weight light, 2nd medium, 3rd mod heavy for each exercise. Make sure to spot team mates. Ideally all team members will do the same weights.

Notes: Stimulus = strength/muscle endurance. Larger classes can rotate AMRAPS if needed, 3 or 4 teams on an exercise. Break up equally until 3rd weight. With a 1:~2 work to rest ratio today, we want athletes working hard for larger sets, but never to the point of failure. Switching before reps start to become a big struggle on the way up will ensure that athletes are able to continue to move efficiently through these sets. When athletes approach near failure, it takes a significant amount of time to recover from. Moving well and moving smart will allow each team to get the most possible reps at each station.

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