“Our 18.4…”

Posted: March 19, 2018 in Uncategorized

Kind Of A Re-Post…

Dave Castro Can Get Crazy Sometimes…

Image result for dave castro meme

The CrossFit Games Open WOD 18.4 Is…

Image result for CrossFit 18.4

 

Well… I Programmed Something Similar…

For This WOD… You Will Have 2 Cut Off Times…

The 9 Min TIME CAP!!! Just Like The CrossFit Games Open 18.4 WOD…

And The 20 Min TIME CAP For The Entire WOD…

@ The 9 Min Mark… You Will Rest For 1 Min…

@ The 10 Min Mark… You Will Pick Up Wherever You Left Off At & Try To Finish WODs 1 & 2 In 10 Mins…

Hope I Made Dave Castro Proud With This Slight Change Up To An Already Awesome WOD…

ALRIGHT… HERE WE GO!!! 20 Min TIME CAP!!! 

Strength/MetCon…

***WOD 1 Deadlifts… Rx’d: M-225lbs/F-155lbs…***

***HandStand Push Ups… Rx’d: M&F… MOD: Hand Release Push Ups…***

***WOD 2 Deadlifts… ADV: M-315lbs/F-205lbs… Rx’d: Whatever You Used Last Thursday… This Will Determine What Weight You Will Use On WOD 1’s Deadlifts… Sx’d: M-185lbs/F-95lbs…***

***WOD 2 HandStand Walk/Bear Crawl/50 Dubbs/10 Burpees Over Barbell/Coaches Choice Movements Will Depend On The Size Of The Class…***

9/20 Min TIME CAP!!!

*****************************************

“RCCF’s 18.4…”

WOD 1… For Time: “Diane”

21 Deadlifts 

21 HandStand Push Ups

15 Deadlifts

15 HandStand Push Ups

9 Deadlifts

9 HandStand Push Ups…

*****************************************

Switch Out Weight & Straight Into…

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WOD 2… For Time:

21 Deadlifts 

50Ft. HandStand Walk/Bear Crawl OR Coaches Choice…

15 Deadlifts

50Ft. HandStand Walk/Bear Crawl OR C.C.

9 Deadlifts

50Ft. HandStand Walk/Bear Crawl OR C.C.

TIME!!!

Example Score…

I Performed This WOD On Friday Afternoon…

I Finished “Diane” In 5:49 Mins/Secs (PR!!!) Then I Changed Out My Weights (I DID NOT Use 2 Bars Because You Ladies & Gents Won’t…) Using The Deadlift Weight I Used Last Thursday (275lbs) & Within 9 Mins, I Finished 21 “Heavy” Deadlifts… I Didn’t Not Get To The HandStand Walks…

I Rested For 1 Min…

At The 10 Min Mark I Picked Up Where I Left Off At (The 1st Set Of HandStand Walks) & Finished Both WODs in 18:33 Mins/Secs…

My Score… 5:49/21 Deadlifts/18:33…

3…2…1…GO!!!

Mando

Not An “Official” Website Yet… It’s Just A Start Until Everything Gets Finalized… But Make Sure To “Like… Follow… & Subscribe…” To: http://www.raincrossstrengthandconditioning.wordpress.com

Image result for dave castro because i said so meme

 

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