30 Mar CrossFit – Thu, Mar 30

CrossFit Metric – CrossFit

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Warm-up

A. General

2 rounds

10 Bent over rows @ pvc

10 Banded good mornings

10 Prone pvc press

5/5 IYT

7 Pause ring rows

9/9 Single arm DB/KB Z press

Gymnastics

Gymnastics (Checkmark)

4 sets

6-8 Strict pull-ups @ 3sec down

8/8 Single arm ring row
TC: 15 minutes

Score: N/A

Intermediate

2-4 jumping Pull up negatives @ 3 sec down

4-8 Single arm ring rows/arm

Metcon

Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups
TC: 10 minutes

KG: 100/70 (RX+ 125/85)

Score: Time

Intermediate L2

21-15-9

Deadlifts @ 185/135

9-6-3

HSPU

RX+: Heavy Diane (Time)

“Heavy Diane”
Deadlifts 275/185lbs
Deficit HSPU @ 6/4″