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.
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.
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 firstname.lastname@example.org.