Saturday March 11th 2017 – 17.3

 In DAILY WOD BLOG, Workout of the Day, Workout of the Day

17.3 Open Heat Schedule – Please sign up using the Diablo App or MindBody

Friday Nights – Judges Only, Pleasant Hill: 5:30 – 7:00 PM

Saturday, Pleasant Hill: 9:00 AM – 1:00 PM

Sunday, Alamo: 9:30 AM – 11:30 AM


Dynamic Warmup & Mobility: Minute 0 – 15

  • Shoulders – Spend some time rolling out your Lats and Stretching out the upper Thoracic Spine
  • Coaches’ Choice Group Dynamic Warm Up

Barbell Skill: Minute 16 – 35

Jerks 3 – 3 – 3 – 3 – 3

Start your warm up with an empty bar from the rack. Complete some Jerks in sets of 2 reps for your first 2 sets. Then increase the load with incremental jumps of 20 – 50 until you reach 60-65% of your 1 Rep Max Jerk for your first working set.

Once you have started your working sets, you should consider making smaller incremental jumps to find a strong effort. Make sure you catch the barbell with locked out elbows to count the rep, and be sure the load isn’t to heavy to lower the barbell back to the shoulders.  

Workout: Minute 36 – 60

12 Minute AMRAP of:

  • 20 / 25 Cal Row
  • 16 Pull-ups
  • 8 Handstand Push-ups

Diablo Strong – Week 2 / Day 3

  • Snatch 6×1 @ 68% 1 RM Snatch
  • Power Clean & Power Jerk 5x(2+1) @ 73% 1 RM C&J
  • Front Squat Work Up to Single @ 84% Then, 3×3 Drop Set 20/30 lbs
  • Push Press Paired with Bent over Rows 5x(3+8) @ 68%

Our Diablo Strong Classes meet in Pleasant Hill Tuesday, Thursday, and Saturday & in Alamo on Sunday Morning or you can always set up Custom Coaching Sessions with one of our Olympic Lifting Coaches HERE.


Diablo F!T: Complete a 8 – 6 – 4 minute AMRAP with a 1 minute rest between each working intervals

  • 30/40 Calorie Row
  • 6 – 12 Strict Pull ups – Pick a rep count and stick with it
  • 8 Handstand Push-ups or Dumbbell Press

Pick up where you left off after each rest.


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Step 1: Download the SugarWOD App

Step 2: Sign Up with Email / Sign Up with Facebook (AKA Create your account)

Step 3: Find My Box (Hint – Search for Diablo CrossFit) Use Top Secret Code – Diablocf3

Step 4: Log your scores after every workout.

Diablo Members Only, Thanks.

Questions Email info@diablocrossfit.com.

Saturday March 11th 2017 – 17.3
Saturday March 11th 2017 – 17.3

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Saturday March 11th 2017 – 17.3
Saturday March 11th 2017 – 17.3

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