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Friday: March 16, 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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