Sunday January 22nd – Diamond Hill CrossFit
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Sunday January 22nd

21
Jan

Sunday January 22nd

23.01.22

INTENDED STIMULUS

:30 or more of hang power clean time.

Unbroken deadlifts and no more than two sets on the toes-to-bar.

10 or more unbroken hang power cleans in each set.

RX

On a 1:30 clock x 5 sets:
10 toes-to-bars
10 deadlifts (115/75 lb)
Max unbroken hang power cleans
– Rest 1:00 between sets.

LEVEL 2

On a 1:30 clock x 5 sets:
10 knees-to-armpits
10 deadlifts (95/65 lb)
Max unbroken hang power cleans
– Rest 1:00 between sets.

LEVEL 1

On a 1:30 clock x 5 sets:
10 hanging knee raises
10 deadlifts (65/45 lb)
Max unbroken hang power cleans
– Rest 1:00 between sets.

SKILL WORK

Pre-workout:
EMOM 6:
2 hang power cleans
– Build to a heavy double.

STRETCHING

2 sets:
:30 alternating scorpion stretch
:30 forearm stretch/side

WHITE BOARD BRIEF

Target reps | 50+

Today is an interval-style workout that is going to be grip intensive.

Aaim to finish the toes-to-bars in two sets or less and go unbroken on the deadlifts.

Consider mixing up your grip on the deadlift in an attempt to save your grip for the toes-to-bars and the hang power cleans. We will practice this in the warm-up.

Your goal is to perform at least 10 unbroken hang power cleans in each set. If you are looking to get after today, hang on to the bar and challenge yourself to keep moving until the barbell literally falls out of your hands on each round.

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