Wednesday September 9th – Diamond Hill CrossFit
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Wednesday September 9th


Wednesday September 9th

How long before going to bed do you have your last meal?

Eat your last large meal no later than 2-3 hours before heading to bed.

If you are up later than that, try an easily digested snack.

Going to bed overly full will not only prevent you from having a good night sleep, but it will also cause you to wake up less hungry which will likely cause you to skip breakfast.

General Warm Up:

2 sets of 20 Mountain Climbers, 5 Push Ups, 10 Ab Mat Sit Ups, 12 Lunges


Banded Tricep Stretch – 1 min each side, Samson Stretch – 1 min each side,  Banded Lat Stretch – 1 min each side


Strict Press with PVC pipe then coach directed 1 set of 10 with Bar. 

Part 1:

Strict Press 3 x 8, same moderate weight for all sets from the floor.

WOD Warm Up:

2 rounds with light weight Round 1 –  6 OH DB Lunges, 5 Kip Swings, 5 V Ups, Round 2 – 4 DB OH Lunge, 3 Pull Ups or RR, 4 T2B or V Ups

Part 2:

3 RFT 10 SA OH DB Lunges, 8 T2B, 10 SA OH DB Lunges, 8 Pull-Ups.

Rx 50/35 L2 40/25 L1 35/20


SA DB OH Lunge>SA Front Rack Lunge, T2B => Vups,  Pullups => Banded => Ring Rows 


Child’s Pose 1 minute and Roll Lats

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