Saturday June 6th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Saturday June 6th


Saturday June 6th

Live Stream Link(for all class times)

Warm Up:

400m Run or 2 minutes Jump Rope
then 3 Sets of
10 PVC Good AMs
10 Single Arm KBS (5L/5R)
10 Single Arm Press (5L/5R)

Stretch Mobility:

Roll Lower Back – 1 minute
Scorpion Stretch – 1 minute per side
Javelin Stretch – 1 minute per side

Specific Warm Up:
(PVC Pipe, Light Weight, Medium Weight)
3 sets of
10 Clean Deadlifts
5 Clean High Pulls
5 Muscle Cleans
5 Power Cleans
5 Push Press
then with WOD Weight 5 Deadlifts, 5 Cleans, 5 Push Press


5 RFT of 20 Deadlift, 10 Cleans, 10 Push Press.

     Rx 135/95, L2 115/75, L1 95/65


Weight should be challenging but possible to do each exercise unbroken but heavy enough you can’t do an entire round unbroken.


Roll hamstrings, low back  and upper back

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