Tuesday September 22nd – Diamond Hill CrossFit
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Tuesday September 22nd


Tuesday September 22nd

General Warm-up:

Tabata Squats


Couch Stretch, Figure 4 – 1 minute each side.

Warm-up 2:

Burgener Warmup x 3 with Squat Clean also (PVC, BB, Light)

Part 1:

Hang Squat Cleans – 5,5,4,4,3,3 Build to a 3RM. Rest 3 minutes between.

Warm-up 3:

2 Rounds of 5 Push Jerks, Lighter WOD.

Part 2:

AMRAP 7 – 3 Hang Cleans, 6 Push Jerks, 9 Back Squats.

Rx 95/65, L2 75/50, L1 65/35


200m Walk


Focus for class is Hang Squat Cleans, Take your time, build slow, focus on speed under the bar and full extension. Part 2 should be lighter weight that you can do unbroken rounds

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