Saturday January 9th – Diamond Hill CrossFit
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Saturday January 9th


Saturday January 9th

Part 1:

8:00-9:00 to build to a single Hang Power Clean + Front Squat

Part 2:

“Blacktip Shark”
5 Rounds:
9 Strict Ring-Dips
12 Hang Clean & Jerks
21 Wall Balls

RX 115/80, 20/14, L2 95/65, 16/12, L1 75/45, 12/8


Ring Dips => Bar => Box


3 Sets:
10 Heavy Supinated Barbell Rows
30 Light DB Front Raises
30 Light Reverse DB Fly


We want to finish in the 12:00-19:00 mark today. You can use power or squat on the hang clean, but we recommend power. Avoid cutting the reps, using kipping, or jumping on the ring dips if you need to scale. Instead,
use a band. We want to work on the strict upper body pressing on the rings because it is challenging. Similarly, think about the hang clean & jerk as a moderate loading. Don’t get carried away with weight here. If you finish each set of hang clean & jerk in 2-3 sets, then you met the workout

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