Monday September 14th – Diamond Hill CrossFit
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Monday September 14th


Monday September 14th

What is your favorite nut?

Nuts are packed with healthy fats and fiber

Although they are packed with healthy fats, they are still fats and high in calories, so beware of portion sizes

Nuts to focus on: almonds, walnuts, pecans (high in omega 3s)

Try replacing saturated fats such as those found in meats and high fat dairy products with plant based fats from nuts

General Warm-up:

400m Run.


Wrist Stretch – 1 minute, Couch Stretch – 1 minute each leg.

Warm-Up 2:

AMWUP 5 of 10 SA RKBS, 10 PVC Snatch Grip High Pulls, 10 Lunges, 5 Pushups.

Part 1:

2 Rounds of 5 of each exercise on each side. (Lighter than WOD wt.)

Part 2:

“The Pacemaker”

AMRAP in 20 minutes
First, Max Reps in 6 Rounds of:
30 second Left-Arm Kettlebell Swings 
30 second Right-Arm Kettlebell Swings 
30 second Left-Arm Kettlebell Snatches 
30 second Right-Arm Kettlebell Snatches 
30 second Left-Arm Kettlebell Overhead Reverse Lunges 
30 second Right-Arm Kettlebell Overhead Reverse Lunges 
Then, from 18:00-20:00, AMRAP of:
Push-Ups. If you put the KB down before 18 min (For any reason) add 20 burpees at the end of the WOD. Subtract burpees from total reps for final score. Note # of burpees.

RX 35/26, L2 26/18, L1 18/13


Push-ups => Box


Lax Ball forearms, shoulders.


The goal of this WOD is to work at a pace you can maintain for 18 minutes. DO NOT GO OUT 100%, you have 6 rounds to do. If you put the KB Down before the 18 minute mark add 20 Burpees at the end of the workout and subtract that number from your score. You do not want to put the KB down!!!!

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