Saturday November 30th – Diamond Hill CrossFit
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Saturday November 30th


Saturday November 30th

Part 2: “191118”

1 Round of: 150 DU, 30 S2O, 6 Legless Rope Climbs, Then

2 rounds of: 75 DU, 15 S2O, 3 Legless RC, then

3 Rounds of: 50 DU, 10 S2O, 2 Legless RC.

*20 min Cap

Rx 1/2 BW, L2 1/3 BW, L1 1/4.

Scale: SU x2, Legless RC =>Regular RC => Pulls x2

Notes: On last three sets you want to make sure you pick a number of reps, a load, and/or modification for the rope, that will allow you to go unbroken and fast in last three sets. You want to be sure that you can get that unbroken. Take into account you will get there under both muscular and lung’s fatigue. The load on the push-press is meant to be light, you might be able to do 1/2 bodyweight no problem, but if it is not light, you are missing the point. If everything goes well, the first part is a tad slower than the second, and the second is a tad slower than the third. This is an excellent opportunity to learn about strategy on workouts, pay attention to your performance here.

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