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15
03
2018

WOD 3.16.18

By admin 0

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The 2018 Max Kane CrossFit Open

North vs. South 

Gainesville vs. Flowery Branch

5 Fridays / Starting Feb 23rd / 5:30-UTC

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Workout of the Day 3.16.18

Skill / Strength

Teach and Refine:

Deadlift

Handstand Push-ups

MetCon / Work

Level 3

CF Open 18.4 (Rx’d)

“Diane”
21-15-9 reps of:
Deadlifts @ 225/155
HSPUs
Then
21-15-9 reps of:
Deadlifts @ 315/205
50-ft. handstand walk after each set

Time cap: 9 minutes  

Level 2

CF Open 18.4 (Scaled)

“Diane”
21-15-9 reps of:
Deadlifts @ 135/95
Hand Release Push-ups
Then
21-15-9 reps of:
Deadlifts @ 185/135
50-ft. Bear Crawl

Time cap: 9 minutes  

Level 1

CF Open 18.4 (Masters 55+ Scaled)

“Diane”
21-15-9 reps of:
Deadlifts @ 115/80
Hand Release Push-ups on Knees
Then
21-15-9 reps of:
Deadlifts @ 155/105
50-ft. Bear Crawl

Super Teams

With a Partner:

1 Partner Works at a time

Working Partner Switches EMOM

Partner Wheelbarrow subbed for Hand Stand Walk (Both must perform 50ft each set) 

 

author: admin

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