Thursday July 14th 2016 – Epic Provisions

Epic Provisions has been fueling our team with all kinds of delicious food, especially their Epic bars which are made of 100% grass fed animals. They are Paleo friendly, gluten free, and low in sugar which aligns perfectly with how we at Diablo think you should eat. Thank you Epic!

Epic Provisions

Epic Square

https://epicbar.com/


Barbell Warmup: Snatch Range of Motion Warm Up. YouTube Preview Image

2 Rounds

  • 3 Snatch Pull
  • 3 Snatch High Pull
  • 3 Muscle Snatch
  • 3 Behind the Neck Press
  • 3 Overhead Squat

Snatch Skill Warm Up: YouTube Preview Image

2 Rounds

  • 3 Power Snatch from the Hip “High Hang”
  • 3 Power Snatch from the Knees “Low Hang” then add a squat
  • 3 Snatch Balance

Diablo Strong: Snatch Complex 4 sets of 1 rep @ 70 – 75% of your 1 rep max Snatch.   (Snatch Pull + Power snatch + Hang Snatch from the knees) YouTube Preview Image

*Do not let the bar swing away from the body on the Snatch pull.  Make it feel like you are going to snatch, just keep your arms relaxed at the top of the pull)

Accessory: Snatch Deadlift 3 sets of 3 reps @ 80 – 85%  YouTube Preview Image

*Focus on pulling the bar with a slow and controlled tempo.

Workout: 3 Rounds of 2 Minutes, complete:

  • 30 second max calories on Air Bike

Then AMRAP in 90 seconds of:

  • 3 Deadlifts (105/155/225)
  • 6 Burpee over Bar

2 Minute Rest between Rounds
*Pick up where you left off on the Deadlifts and burpees

**Score is total number of reps including the Calories (make a note when you log your score, if you used the Air Bike or Assault Bike)


Diablo F!t

3 Rounds of Rotating E2MOM:  Complete each pair of movements within 2 minutes

  • 45 Second Bike/ 5-10 Burpees
  • 45 Second Row/ 15-20 Air Squats
  • 100/200m Med Ball Run/ 15 No Squat Wall Ball (No knee bend, just throw high)

Keep your calorie count on the Bike and Rower consistent during the 45 seconds

*18 minutes


RomWOD & Skills: This week’s skill is L Sits & L Pull Ups


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.

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

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