Diane

CrossFit Free State – CrossFit

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Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
* The round of 15 is the round we want to set ourselves up to thrive on today

* It’s easy in round 1 to move through larger sets, but with only 6 less reps, the second round tends to be the most challenging

* Approach the first round of 21 in a way that allows you to maintain a similar rep scheme in the round of 15

* Early on in both of these movements, break before the muscles start to burn too much or your reps start to slow, as it will allow you to come back for your next set even quicker

* If there is one place we can look to push through that muscular burn, make it the round of 9

* Consider the following break-up strategies for each round:

* **Round of 21: **

* **1 Set:** 21

* **2 Sets:** 12-9

* **3 Sets:** 7-7-7 or 8-7-6

* **4 Sets:** 6-5-5-5

* **5 Sets:** 5-4-4-4-4

* **6 Sets:** 4-4-4-3-3-3

* **7 Sets:** 3-3-3-3-3-3-3

* **Round of 15**:

* **1 Set:** 15

* **2 Sets:** 8-7

* **3 Sets:** 5-5-5 or 6-5-4-

* **4 Sets:** 4-4-4-3

* **5 Sets:** 3-3-3-3-3

* **Round of 9:**

* **1 Set:** 1

* **2 Sets:** 5-4

* **3 Sets:** 3-3-3 or 4-3-2

* **4 Sets:** 3-2-2-2

* **5 Sets:** 3-2-2-1-1