Weightlifting Deadlift Every 3 minutes, for 24 minutes (8 sets): *Set 1 – 5 reps @ 70% *Set 2 – 5 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 rep @ 85% *Sets 5-8 – 1 rep @ 90% Metcon Crossfit Games Open 18.4 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  Read more

Weightlifting Every 2 minutes, for 16 minutes (8 sets): Push Press *Set 1 – 3 reps @ 70-74% of 1-RM *Set 2 – 3 reps @ 75-79% *Set 3 – 2 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 1 rep @ 90-94% *Set 6 – 1 rep @ 95% *Sets 7-8 – 1 rep @ 95+% Metcon Complete as many rounds and reps as possible in 10 minutes of: 50 Double-Unders 10 Kettlebell Goblet Lunges (24/16 kg) 20 Kettlebell Swings (24/16 kg)  Read more

Weightlifting Back Squat (7 sets): *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Sets 5-7 – 2 reps @ 90-94% Metcon For time: 40 Wall Ball Shots (20/14 lbs) 20 Burpee Box Jump-Overs (24″/20″) 30 Wall Ball Shots 15 Burpee Box Jump-Overs 20 Wall Ball Shots 10 Burpee Box Jump-Overs  Read more

Weightlifting Five sets of: Landmine Rows (6-8 Reps) Rest as needed External Rotations (10-12 reps each @ 2110) Rest as needed Metcon In teams of two, perform three sets each for time of: Row 500 Meters If you don’t have partners for this, rest as long as it took you to row and note your times for all three sets.  Read more

Gymnastics Every 90 Seconds, (3 sets each) of: Station 1 – 4-8 Ring Muscle-Ups or Strict Pullups Station 2 – 50-75 Foot Handstand Walk – or Handstand Hold Station 3 – L-Sit x 60 seconds (accumulate the time if you’re unable to maintain this position unbroken) Metcon Five rounds for time of: 400 Meter Run 9 Toes to Bar 6 Chest-to-Bar Pull-Ups 3 Bar Muscle-Ups  Read more