02/10/2021

Double-Unders (5 min x skill work; after warm up)
Handstand Push-ups (8-10 min x skill work)
Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk

Time cap: 9 minutes

Metcon
Weakness Strength: Pressing and Abs
Push Press – 5×5; all heavy, building
– between sets, complete 20-30 GHD Sit Ups (4 sets, not 5) and a max rep set of Ring Dips

4 Rounds x
8-12 Bench Press
20-30 alternating crossover abmat sit ups

4 Rounds x
10-15 Arnold Press
40 Alt Bicycle Crunch

Metcon
Weakness Conditioning:
15 min AMRAP
30-20 -10
Heavy Wall Ball
25 ft HS Walk or 30 sec HS Hold
Cal Assault Bike
25 ft HS Walk or 30 sec HS Hold
DB Box Step Overs (50/35, single DB)
25 ft HS Walk or 30 sec HS Hold

10 min AMRAP
20 Cal Row
+3 Burpees over rower, lateral

Metcon
Weakness Skill:
Pick 1 – Bar Muscle Up/Toes to Bar/Squat Snatch

Option 1: Develop skill with coach-directed skills

Option 2: Practice skill or build weight, then…
EMOM x 10 10-15 sec AMRAP

Option 3:
EMOM x 10
Min 1:
1 Power Snatch (medium wt)
1 Hang Power Snatch
1 Squat Snatch
1 Hang Squat Snatch
Min 2:
3 TTB
3 Pull Ups
3 C2B
1 Bar MU
– optional build ladder, extend reps if it takes you less than 30 sec

5 Rounds x
7 Overhead Squat (medium weight)
12 Evil Wheel
15 Pendlay Row