Saturday July 9th 2016

Mobility/ Warm: LAX Ball in upper Back mobility & Banded Walk 30’ Each direction

Barbell Warm up: Clean & Jerk Barbell Warm up (Empty Barbell) YouTube Preview Image

2 Rounds of:

  • 5 Clean Pulls
  • 5 Muscle Cleans
  • 5 Front Squats
  • 5 Strict Press
YouTube Preview Image

2 Rounds of:

  • 3 High Hang Power Clean
  • 3 Low Hang Power Clean with a Squat
  • 3 Jerks
  • 3 Jerk Press’

Diablo Strong Skill: Clean & Jerk 1 – 1 – 1 – 1 – 1 (build up to no heavier than 80%)

Diablo Strong: Back Squat 4 sets of 5 reps @ 75 – 80%

Workout: For Time 15 – 12 – 9

  • Dumbbell Push Press (15/30/45)
  • Pull ups (Ring Rows / Banded / Kip)

Scaling Guide:

Competition Programing: Chest to Bar


Diablo F!T

5 Minute AMRAP of:

  • 4 strict pull ups
  • 6 DB Strict Press  
  • 8 Box Jump Step Down

Rest 2 Minutes Then – 5 Minute AMRAP of:

  • 6 Kipping Pull ups
  • 8 DB Push Press
  • 10 Box Jumps Step Down  

Rest 1 Minute Then  

  • Row 3 Minutes

Rest 30 seconds Then  

  • Row 90 seconds

RomWOD & Skills: This week’s skill is Rope Climbing Skills & Grip Strength


Log your workout HERE.

Beyond the Whiteboard App

Its Free with your membership. Log your workouts and track your progress.

Don’t have a Beyond the Whiteboard account?, Email info@diablocrossfit.com.

Recent Posts