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CrossFit : Wed 14/8

By Scotty 0

CrossFit SFS – CrossFit


Warm-up (No Measure)

Warm Up (5-15 mins):

2 min cardio of choice

10 x Pause Air Squats

10 pass thru

10 OHS broom


then with an empty bar

3 x snatch balance

3 x OHS


2 x hang power snatch

2 x OHS

add load 30 – 50% or 1rm

3 x snatch balance

3 x OHS


2 x hang power snatch

2 x OHS

Snatch Balance (3 x 3)

choose load

**focus on speed under the bar and postion of dip drive

Overhead Squat (3 x 2)

**focus here on your set up & getting your arms/upper body into position


Metcon (No Measure)

10 min – warm up for WOD

HS options with coach

3 rounds

5 deads add load as round

5 HSPU of choice

Diane (Time)

Deadlifts, 225# / 155#
Handstand Push-ups
102/70kg RX laod

Today’s workout is “Diane”, a classic CrossFit benchmark

Choose a barbell weight where you can complete your set of 21 in 2-3 sets maximum

HSPU can be strict or kipping and you can reduce your reps if needed

Choose a scaling option for HSPU that challenges you but maintains the high intensity nature of this workout

Time cap: 10 minutes

Goal : 5 – 8 mins

Metcon (No Measure)

mobility drills with coach

author: Scotty


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