March 10th, 2018 - Crossfitcove

March 10th, 2018

Hey athletes!  Here is a little Active Recovery for 18.3 if you plan on re-testing.  The legs aren’t really bad after this workout so we can get a little squatting and deadlifting in while not having to worry about any delayed soreness before retesting.  The back and shoulders will be a little sore so we can work some of that out by working on our transitions.  Good luck to anyone doing 18.3 for the first time or retesting!




3 x 3 Front Squat + 5 Back Squats
*Same weight across, moderate weight
*Perform 3 Front Squats, rack the weight, immediately do 5 Back Squats
4 x 5 Deadlift @ Squat Weight
*3 second lowering

Skill Work-  Spend about 8-10 minutes each on Ring MU transitions and Bar MU transitions; just the skill work

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