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CrossFit Benchmark WOD: “Diane” – Tuesday 5-14

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Warm-up

:45 on/:15 off

  1. Jump Rope
  2. Scap Push Ups
  3. Jump Rope
  4. Plank Knee to Elbow
  5. Jump Rope
  6. Pike Push Ups

 

 

Skill

Handstand Push-up

 

Benchmark

“Diane”

21-15-9

Deadlifts (225,155)

Handstand Push-ups

 

Level 2- 185,115

Level 1- 135, 95, Standard Push-ups

 

Partner Conditioning

50-40-30-20-10

Burpees

Medball Sit-ups

 

Extra Work

3 Rounds of

30/24 Cals bike

30 DB Snatch (50/35)

 

ADV(70/50)