Wednesday November 11th – Diamond Hill CrossFit
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Wednesday November 11th


Wednesday November 11th

Have you ever made your own juice? If so, what did you put in it?

Juicing can be a great way to sneak in veggies

Beware it takes about 6 apples to make one cup of juice, would you ever eat 6 apples in one sitting?

If you are making juice, try to do 75% veggies and just one serving of fruit

General Warmup:

EMOM 5 – 10 Air Squats, 10 Arm Circles (Alt Direction)

Specific Warmup:

3 Round of 5 PVC BTN Push Jerks, 10 Banded Rows, 5 Cat/Cow.

Clean & Jerk Warm-Up:

Coach led W/BB – 5-8 Shrugs, 5-8 High Pulls, 5-8 Power Cleans, 5-8 Push Jerks.

Part 1:

EMOM 12 – Odd: 2 Clean & Jerk, Even: 3 Pullups/3 Pushups (larger classes flip flop 1/2 class)

Part 2:

“Cindy Full of Grace”

3 Cycles for time of: 1 cycle is 3 Rounds of Cindy then 10 Clean & Jerks. (Cindy: 5 Pullups, 10 Pushups, 15 Air Squats)

RX 135/95, L2 115/75, L1 95/65


Pullups => Band or Ring Rows, Push Ups => Box


Lax Ball Shoulders


Part 1 is preparation for Part 2 so use it efficiently to warmup gymnastics and build to WOD weight. Part 2 will be challenging to keep a Cindy Pace, dial slightly back and try to move through C&J quickly.

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