Wednesday September 30th – Diamond Hill CrossFit
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Wednesday September 30th


Wednesday September 30th

What are you eating when dining out?

Restaurant portions are twice as big as what you should be eating and there is added butter and cream to enhance flavors – which will most likely cause you to eat way more than you should, if not the whole thing.

Ask for a side salad with oil and vinegar to start

Have a side of vegetables instead of bread, pasta, or fries

General Warm-up:

400m Run


Lax Ball Shoulders – 1 minute per side, Pec Stretch on Wall/Rack – 1 minute per arm.

Warm-up 2:

3 Rounds 5 Strict Press (PVC, BB,BB), 10 Split Squats, 20 Shoulder Taps.

Part 1:

Strict Press 5,5,5,5,5 Build to Moderately Heavy 5.

Rest 2-3 minutes between. No Failed Reps. 10 Burpees for any failed reps.

Part 2:

AMRAP 12 – 4,8,12,16 …. SA DB S2O, RKBS, Run 100m after each round.

RX 50/35, 53/44, L2 40/25, 44/35, L1 30/15, 35/26 *4=2R/2L, 8=4R/4L etc.


Run => Row


Lax Ball Shoulders, Snow Angels.


Part 1 should get heavy but not a 5 RM. No failed reps. We want you to start recognizing when you are nearing failure and be able slow down or rest as well as learn your capacity. Part 2 you should push hard through lifting and stay steady on run, using run to allow shoulders to rest.

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