Tuesday November 3rd – Diamond Hill CrossFit
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Tuesday November 3rd


Tuesday November 3rd

General Warm-Up:

200m Run


Banded Hamstring Stretch – 1 minute each side, Banded Tricep Stretch – 1 minute each side.

Specific Warm-up/Review 1:

HSPU => 5 Reps Bear Crawl, 5 Reps Box With knees or toes, 20 second HS Hold (Wall/Box or Plank), 3 Neg HSPU/Strict HSPU.

Specific Warm-up Review 2:

Deadlift => W/PVC Top down – to Knees x 5+ reps, Knees to Ground x 5+ reps, Full DL 5+ reps. Repeat with BB and Light weight.

Part 1:

Build to WOD DL weight in 5 sets, 2-3 rounds of HSPU work to warm-up between sets.

Part 2:

“Damn Diane”

3 Rounds for Time
15 Deadlifts
15 Strict Deficit Handstand Push-Ups (3.5/2 in)

Games 315/205, RX 245/165, L2 185/125, L1 135/85

*15 min cap


Def HSPU => HSPU => Strict Abmat => Box => BC


Hamstring Stretch, Lax Ball Shoulders


You want to be warmed up when starting this WOD. The heavy weight and strict HSPU will add at least 50% to your Diane time. Keep steady, break up if needed.

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