Monday November 23rd – Diamond Hill CrossFit
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Monday November 23rd


Monday November 23rd

General Warm Up:

2 minute row increasing pace every 30 secs then 3 sets of 10 PVC Pipe Good AMS, 10 Squats, 10 Snatch Grip Push Press, 10AbMat Sit Ups

Specific Warm Up:

(PVC Pipe, Empty BB)  5 Snatch Grip DL,  Burgener Warm Up

Part 1:

Power Snatch E2MOM 8 – 1 Snatch DL + 1 Snatch Pull + 1 Power Snatch. Add weight after each set building to heavier than WOD

Part 2:

15-12-9-6-3 of Power Snatches, after each set complete 500/400m Row, 30 AbMat Sit ups

Rx 95/65 L2 75/55 L1 65/45


Power Snatch => Snatch DL into Hang Power Snatch => Hang Power Snatch


Review complex, looking for close bar path and patience in the pull. Weight for snatch should be light to moderate. Keep bar moving, no long pauses The row and sit up should be ~3 minutes or less.


Roll glutes and hamstring stretch

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