Monday October 5th – Diamond Hill CrossFit
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Monday October 5th


Monday October 5th

What did you eat for breakfast today?

Breakfast is the most important meal of the day.

A balanced breakfast consists of protein, carb, and a healthy fat.

Try to steer clear of the processed breakfast cereals that are loaded with sugar and carbs.

Check out the egg muffin, protein pancake and Amish oatmeal recipes on our recipe page.

 General Warm Up:

3 sets of 10 Air Squats, 5 Burpees, 6 Kip Swings


Pec Smash Banded, Tricep Stretch – 1 minute each side, Prayer Stretch on Foam Roller – 1 minute


Front Squat in boxes with empty BB 

Part 1:

Front Squat (From Racks) 5-4-3-3 building to a heavy 3. rest 2 minutes

Specific Warm Up:

2 sets of 5 V ups,(round  2 –  T2B), 6 DB Snatch (round 2 – WOD weight), 3 Burpee Boxovers

Part 2:

For Time:

25 T2B, 50 Alt DB Snatches, 25 Burpee Box Jump overs

RX 50/35, L2 40/25, L1 30/20


T2B => V-Ups, Burpee Box Jump overs => Burpee Step Overs or Regular Burpees


For WOD today should be fast, break up T2B to manageable sets that allow you short breaks, steady on Snatches and burpees For part 1 just heavy for the day not a 3RM


Roll quads, Lax Ball shoulders

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