Monday October 12th – Diamond Hill CrossFit
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Monday October 12th


Monday October 12th

What have you drank so far today?

Although many “liquids” contain water, it is important to consume mostly water throughout the day

Beware of all the zero calorie drinks that are loaded with artificial ingredients

Water plays an important role in weight loss and it aids in the digestion and absorption of nutrients

Drink about 80oz of water per day

 General Warm Up:

1 minute of Jump rope, 10 Squats, 10 AbMat Sit Ups, 10 Banded Good AMs.


10 Downward Dog with Calf Stretch.

Specific Warm Up:

Burgener Warm Up for clean with empty BB.

Part 1:

Build to Power Clean weight in 4 sets, rest 2 minutes.

Part 2:

“Awful Annie” 

50-40-30-20-10 of

DUs and AbMat Sit Ups

5-4-3-2-1 of Power Cleans

Rx 185/125, L2 145/105, L1 105/75


DU => SU x 2


For WOD athletes should choose a challenging weight. Steady pace, core will be taxed. Before cleans take a few seconds to compose yourself.


Roll calves and glutes

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