Wednesday August 3rd 2016 – August Strength Focus
Breaking down August & Septembers Strength Focus
Warm Up: Group Dynamic Warm Up
Diablo Strong: 6 sets of 1 @ 70% Clean from the Hips (High Hang position or 1st Position) You may do these from the hang or from blocks.
Explosive Accessory: 3 Super Sets of:
- 5 Underhand Vertical Slam Ball Throw (DO NOT use wall balls, we have 10/15/20/25/30/40 lb D-Balls)
- 5 Seated Box Jumps.
*Objective is to be explosive. *DO NOT hit the lights
Workout: 3 Rounds for time
- 10 Alternating Dumbbell Snatches (15/30/45)
- 12 Toes to Bar
- 16 Suitcase Carry Walking Lunges
- 32 Double Unders
Competition Programming: DB Squat Snatch
Diablo F!T Rotating E3MOM for 3
- 10 Alternating DB Snatch
- 10-20 Reverse Suitcase Lunge (Standing in one Place
- 10-15 Box Jumps
- 30-50 Double unders (Single Unders
- 10-15 Sit Ups or 8-10 Toes to Bar
- 10-15 Hands Off Deck Push Ups
RomWOD & Skills: Sit Up > GHD Sit Up > Toes 2 Bar > Strict Toes 2 Bar
Thank You to Our Team Sponsors!
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 firstname.lastname@example.org.
Live Video – Behind the Scenes: Periscope – https://www.periscope.tv/diablocrossfit
‘Official’ Facebook Page – https://www.facebook.com/DiabloCrossFit/
Diablo Community Group – https://www.facebook.com/groups/105109166278305/ (Members Only)
Instagram – https://www.instagram.com/diablocrossfit/