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Monday: March 19, 2018

March 19, 2018

Power Clean

Build to 85%

 

Movement Prep: 

10 Hollow Rocks
10 Inch Worms 
20-second HandStand holds
10 Scapular Push Ups 
10 (each Side Single Leg Romanian Deadlift DB - light Weight
5 High Box jumps Step Downs 

Rest 2:00 
 2 -3 Rounds 

 

Primer: 

 @ 75% Effot
250 M Row 
3 Deadlifts @ 225/ 135
3 HSPU (open Standard) 
Rest 2:00 
@80% Effort
300 M Row 
3 Deadlifts @ 275/155
3 HSPU 
Rest 2:00 
@85% Effort
400 M Row 
3 Deadlifts @ 315/205 or Keep weight @ 135
3 HSPU 
Rest 2:00 
@90% Effort
500 M Row 
25 Ft HS Walk or 20- second HS Holds 
(Practice in sets of 5 ft; if you may have problems here) 

 

Rest 10 Minutes 

 

Open Crossfit 18.4 

Diane
21-15-9 reps of:
   Deadlifts, 225 / 155 lb.
   Handstand push-ups
Then, 
21-15-9 reps of:
   Deadlifts, 315 / 205 lb.
   50-ft. handstand walk after each set
9 Min Time Cap 

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