WOD 3.16.18
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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)
