Every Minute for 12 Minutes alternating between
3 Squat Clean + 1 Jerk
Bar Facing burpees
21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Note: Diane is a very fast benchmark workout for the elite CrossFit athlete and a very slow one for the person getting Rx times for the first time. That said if you’re Rx PR is under 7 do the workout Rx. If not please scale this workout and finish under 5 if not 4. I want you to feel what it’s like to finish with an elite time even though scales. Examples would be 185/125 dead and deficit push ups on kettlebell handles or parallettes.
Pause Front Squat 4×3 at 80% 1RM
Stay as upright as possible. This will be a mobility exercise for many of you and not a strength exercise. Don’t let your ego get in the way of moving well.