03.17.18

Happy St. Patrick’s Day!!!!

Sport & Performance

1a.every 45 seconds row 6m/4f cal. x 3

1b.every 45 seconds 3 deadlift 135/185/225m or 95/135/155f x 3

1c.every 45 seconds 2-5 HSPU x 3

CrossFit Games Open Workout 18.4

for time with a 9 minute cap:

21-15-9 reps of:

-deadlift #225m #155f

-handstand pushups

then the couplet of

21-15-9 deadlift #315m #205f & 50ft. handstand walk

Fitness

1.split jerk 3-3-3-3-3 work to challenging in 12 min.

for time with a 9 minute cap:

-21 deadlift #155m #105f

-7 handstand pushups

-15 deadlift #155m #105f

-5 handstand pushups

-9 deadlift #155m #105f

-3 handstand pushups

*scale HSPU up to 2 abmat

post times to comments or leaderboard

One comment on “03.17.18

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s