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 walkTime cap: 9 minutes Crossfit Games Open 18.4 Scaled  21 deadlifts 135/95 lb 21 hand-release push-ups 15 deadlifts 135/95 lb 15 hand-release  push-ups 9 deadlifts 135/95 lb 9 hand-release push-ups 21 deadlifts 185/135 lb 50-ft. bear crawl 15 deadlifts 185/135 lb 50-ft. bear crawl 9 deadlifts 185/135 lb 50-ft. bear crawlTime cap: 9 minutes Accessory Work Post workout (core/recovery): – Foam Roll: Low back, hamstrings, triceps – Candlesticks: 2 sets x10 reps – Hollow Holds: 3 sets xMax Effort – perfect form (no low back)Read more

Weightlifting Four Sets of: 2 Hang Snatch + 1 Overhead Squat Rest 20 seconds High Box Jumps (1.1.1.1.1(rest 5 seconds between jumps) ) Rest 2 minutes – Metcon Three rounds for time of: 400 Meter Run 15 Overhead Squats (135/95 lbs)  Read more

Weightlifting Eight Sets of: Back Squat ( 2-3 reps @ 30X1) Rest 2 minutes (These sets should all be heavy. Use rest time to stretch and mobilize your upper body.) – Metcon  In teams of two, alternating movements, complete as many rounds and reps as possible in 10 minutes of: 4 Sandbag Thrusters (65/40 lbs) 6 Pull-Ups 12 Kettlebell Swings (32/24 kg)  Read more

Weightlifting Four sets of: Strict Press (3-5 reps) Rest 90 seconds L-Sit Tuck to Extension (7-10 reps @ 1212) Rest 90 seconds – Metcon Complete rounds of 21, 15, and 9 reps of: Strict Handstand Push-Ups Push Press (135/95 lbs) Push-Ups  Read more

Weightlifting Deadlift Set 1 – 3 reps Set 2 – 2 reps Set 3 – 1 rep Set 4 – 3 reps Set 5 – 2 reps Set 6 – 1 rep Rest 3 minutes between sets – Metcon Every minute, on the minute, for 10 minutes: 3 Deadlifts @ 80-85% of today’s heavy single 6 Burpees Over the Barbell  Read more