Wednesday February 15th 2017

Dynamic Warmup & Mobility:  Minute 0 –  15

  • Coaches’ Choice Group Dynamic Warm Up

Kettlebell Skill: Minute 16 – 30

4 sets of the “Kettlebell Carry Complex”

  • 40′ Overhead Carry
  • 40′ Front Rack Lunge  
  • 80′ Farmer Carry

Complex must be completed unbroken.

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Workout: Minute 31 – 60

14 Minute AMRAP of:

  • 8/10 Strict Chin ups
  • 10 Power Snatch 63 / 95
  • 16 Lateral Box Step over – Hip crease Just at or below parallel
  • 1 Minute Rest

Score: Total Rounds and reps


Diablo F!T: Complete 5 rounds starting every 4 Minutes

  • 5 – 10 Strict Chin-ups – Choose a rep scheme that you will stick with
  • 8 Hang Dumbell Power Snatch – Alternating arms with a challenging weight
  • 12 Alternating Step Walking Lunge – Hold Dumbbell overhead or at your side.
  • 18 Lateral Box Step over

Rest for the rest of the 4 Minutes.  You should be able to have between 30 – 60 seconds of rest. If you have more, you need to add a couple more reps to the Strict Pull ups. If you don’t have any rest, adjust and lower the amount of Chin ups and or do bodyweight walking lunges.


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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.

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