Thursday July 30th – Diamond Hill CrossFit
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Thursday July 30th


Thursday July 30th

Live Stream

General Warm-up:

200m Run (100m forward – 100m backwards)


Knight to Hamstring – 1 min each leg, Scorpion Stretch – Alternate sides every 10 sec, 10 reps per side, Couch Stretch – 1min per leg.

Warm-up 2:

2 Rounds of 10 Good AM’s, 10 Slow DL, 10 Thrusters (PVC, Bar) Rest 1 min btw.

Part 1:

TNG Deadlift 5,5,5,5 for a 2-2-5 Cadence(2 Up, 2 Pause at Top, 5 Down)

Build to no more than Moderately Heavy (~70-75% 1RM)


Part 2:

5 RFT of 21 WBS, 15 Ball Slams, 100m Farmers Carry.

KBs: RX+ 62/44, RX 53/35, L2 44/26, L1 35/18

Balls: RX 20/14, 30, L2 16/12, 20, L1 12/8, 15

*Can use DB if not enough KB.


TNG Deadlift => Weight, WOD => weight


Stretch Wrists and Hamstrings


Part 1 make sure to focus on your cadence and keep weight at a weight you can handle for cadence. If you can’t do a 2 Up then it is to heavy. TNG means no dropping at all. Keep moving on WBS and Slam Balls and use Farmers Carry to recover and bring HR down.

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