10.20.17

CrossFit Blue Diamond – WOD

Warm-up

Full Burgener (No Measure)

Junk Yard Dog w/ Partner

-10 times over arms & legs

-10 times over back/under

3x each:

1. Down & Finish

-Speed through the middle

2. 1+ Elbows High and Outside

-Keep the Bar Close

3. 1+2+ Muscle Snatch

-Strong Turnover

4. Snatch Lands @ 2in, 4in, 6in

-Footwork

5. Snatch Drops to Full Squat

-Footwork

Skill Transfer

3x each:

1. Snatch Push-Press (from back)

-Overhead Strength

2. OHS

-Core Development

3. Heaving Snatch Balance (feet stay still)

-Arm Speed

4. Snatch Balance w/ No Dip

-Foot & Arm Speed

5. Snatch Balance

-Foot & Arm Speed

Metcon

Weightlifting

Snatch pull+snatch (2 snatch pulls + 1 snatch w/ full squat)

Metcon (Time)

For time

500 meter row

then

50-40-30-20-10

jumping alt lunges

abmat sit-ups

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10.19.17

CrossFit Blue Diamond – WOD

Warm-up

1-Mile Run (Time)

Max Effort 1-Mile Run

Mobility

3×10 first 3 movements of crossover sym

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

30 Kettlebell swings (53/35)

300 meter run

15 pull-ups *5 bar MU

10.18.17

CrossFit Blue Diamond – WOD

Warm-up

gymnastic warmup (No Measure)

2 rounds

bear crawl down & back

10 beat swings

3 wall walks

10 wall squats

Mobility

2 min each side banded super front rack

Weightlifting

High Hang Squat Clean (work up to a heavy 2 rep without putting bar down)

Metcon

Metcon (Time)

5 RFT

2 power cleans (165/115)

5 Front Squats

50 DU/100 singles

10.17.17

CrossFit Blue Diamond – WOD

Warm-up

500m Row (Time)

Max Effort 500m Row

Mobility

30 pvc dislocates

Weightlifting

Push Press (5×5 @ 70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

9 Thrusters (95/65)

9 Box Jump Overs (24/20)

6 HSPU (RX+ 20′ handstand walk)

10.16.17

CrossFit Blue Diamond – WOD

Warm-up

500m Row (Time)

Max Effort 500m Row

Mobility

3×5 banded arm raises, wall slides and clocks

Gymnastics

8 min EMOM

even: 1 strict c2b, 1 strict pull-up, 2 kipping c2b pull-ups, 2 kipping pull-ups

odd: 4-6 t2b/knees to chest

Metcon

Donny (Time)

21-15-9-9-15-21

Deadlift, 225#

Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here

10.15.17

CrossFit Blue Diamond – WOD

Warm-up

Row Burpee (No Measure)

Partner/Team Row & Burpee

3 rounds

9 calorie row

9 burpees over the rower

*1 person does 1 round, and then their teammate does a round. Each person does 3 rounds each

Metcon

Metcon (Time)

Partner WOD

For time

1000m row

80 dumbbell snatch

60 medball step-ups (20/14) 20″

40 clean & jerks (135/95)

20 man makers

*50 DU between movements

-1 working member at a time

10.13.17

CrossFit Blue Diamond – WOD

Warm-up

30 Burpee Box Jumps (No Measure)

Mobility

2 min each side banded shoulder distraction

Weightlifting

Bench Press (5×10 @ 60% 1RM )

Metcon

Metcon (AMRAP – Reps)

3 rounds 1 min each movement

max reps

-wall walks

-ring rows RX+Rope climbs

-squat cleans (95/65)(135/95)
*RX+ chest to the wall on wall walks, full rope climbs, 135/95