Wednesday August 19th – Diamond Hill CrossFit
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Wednesday August 19th


Wednesday August 19th

Live Stream


5-5-10 x 9 sets

General Warm up:

Row 30 seconds easy, 30 seconds moderate, 30 seconds hard, 30 seconds rest x 2 sets


Down Dog to Up Dog – 1 minute
Thoracic High Fives – 5 per side
Knight to Hamstring stretch – 1 minute per leg

Specific Warm-up:

3 rounds of 8 Romanian DL (Bar, Light, Med)

Part 1:

3 sets of
Romanian DL x 6-8 reps @ moderate (65-70% of 1RM back squat) from the floor.

Rest 1:30-2:00 between sets

Part 2:

10 RFT
10/8 Cal on Rower
10 DB Lunges (5 per leg, DB’s at your side)
10 Hand Release Push ups

RX 35/25, L2 20/20, L1 25/15


HRPU => Box(No HR)


Walk, Nasal Breathe


On the RDL, keep the tension in hamstrings for all 8 reps, do not rest on the floor. Bar should not touch the floor. WOD is a quick one, rounds should take 1 1/2 to 2 min but each exercise has small reps so move quickly. Scale PU to keep you under 2 min per round.

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