Wednesday June 24th – Diamond Hill CrossFit
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Wednesday June 24th


Wednesday June 24th

Live Feed Link (All classes)

Video from Live Feed

General Warm-up:

400m Run.(2 min)


Figure 4 – 1 minute per leg, Banded Lat stretch – 1 minute per arm. (4 min)


3 Rounds of 10 Air Squats, 10 PVC Good Ams, 10 PVC High Pulls, 10 PVC Strict Press.(5 min)

Part 1:

Back Squats – 5 x 5 @ 80% 1RM. (Break Class into 3 groups so only 1 group lifts at a time) Group 1 lifts every 2 1/2 minutes.

Specific Warm-up:

75% WOD weight. 10 Dead Lifts, 8 Hang Cleans, 6 Push Press. 

Part 2:

3 RFT of 21 Deadlifts, 15 Hang Cleans,9 Push Press.

RX 135/95, L2 115/75, L1 95/55


Weight should be a weight you can’t go unbroken through a round. Go heavier than RX if needed.


Back Squats should be Moderate to heavy but no failed reps. WOD should be extremely challenging to unbroken, go heavier if needed. Newer athletes can do an extra round if they finish faster than 6-7 minutes

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