Monday August 8th 2016

Mobility: Hip & Shoulder

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

Range of Motion Warm Up: 2 Rounds of

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

Barbell Warm up: 2 Rounds of

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

Workout: 4 Rounds for time of

  • Row (350/400/500m)
  • 7 Hang Squat Cleans (45/75/115) 
  • 14 Push ups (For this to be RX’d, knees can not touch the ground.
  • Rest 1 Minute

Competition Programming: 95/135


Diablo F!T: 4 Rounds of 4 Minute AMRAP with a Row Buy in and a minute rest.

  • Row 300-500m
  • 7 Dumbbell Hang Squat Clean
  • 14 DB Push Press

*Rest at minute 4.  Start back on the rower on minute 5 and pick up where you left off on the AMRAP.


RomWOD & Skills: Banded Push Up > Ring Push Up > Handstand Push Up


Download our Mobile App – Sign up for Classes, Clinics, Check the Daily Workout, & More.

Thank You to Our Team Sponsors!

Fitness in Pleasant Hill
Fitness in Pleasant Hill
Fitness in Pleasant Hill
Fitness in Pleasant Hill
Fitness in Pleasant Hill
Fitness in Pleasant Hill

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.


Periscope

Live Video – Behind the Scenes: Periscope – https://www.periscope.tv/diablocrossfit

Facebook

‘Official’ Facebook Page – https://www.facebook.com/DiabloCrossFit/

Diablo Community Group – https://www.facebook.com/groups/105109166278305/ (Members Only)

Instagram

Instagram – https://www.instagram.com/diablocrossfit/

Recent Posts