Wednesday 3/13/2019 - Crossfitcove

Wednesday 3/13/2019

OPEN WEEK FOUR APPROACHES

We have made it half way through this year’s CrossFit Open with only two more workouts left.  For this Friday night we will be going to Hysteria Brewery to celebrate to completing another workout together.   Stop on over after completing 19.4.

 

WOD

“Farmville”

For time:

150 DU

200′ Heavy Farmer’s Carry

20 Russian KB Swings

100 DU

200′ Heavy Farmer’s Carry

20 Russian KB Swings

50 DU

200′ Heavy Farmer’s Carry

20 Russian KB Swings

 

Time Cap: 11 min

 

Fx: 35/25

P: 53/35

O: 70/53

 

ACCESSORY

 

Accessory Pt 1

2:00 DBall Hug Hold

*If the ball drops, penalty is 30 cal bike after Accessory Pt 2

 

Fx: 50/30

P: 70/50

O: 100/70

 

Accessory Pt 2
4 rounds

:40 sec side plank/:20 sec rest

:40 sec side plank/:20 sec rest

:30 sec hollow rock hold/:30 sec rest

 

Coach’s Tip: Nice and grippy today with some underlying core work.  Pick a weight for the Farmers Carry that you do in a least 100′ increments.  KB Swings should be mostly unbroken.

 

All smiles after this workout

 

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