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Crossfit Games Open 2 ...

"Cloud 9"

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Workout

MONDAY 3.19.18

Similar to the last few Mondays, athletes will have the choice between retesting 18.4 or completing an alternate workout.

WU:

:30 Seconds
Easy Row
Active Spidermans
Medium Row
Push-up to Down Dog
Faster Row
Active Samson
then
Barbell Warm-Up
5 Good Mornings (45/35)
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats

MC1: 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

SC1: Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

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 crawl

Time cap: 9 minutes

MC2: "Cloud 9" (AMRAP - Rounds and Reps)

AMRAP 9:
30/24 Calorie Row
30 Hand Release Push-ups
30 Alternating Dumbbell Snatches (50/35)

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, March 19, 2018

Male Clients

Erik
Hansen

4:30 PM CrossFit

7:30

108

Female Clients

Jade
Garrett

12:00 PM CrossFit

1:40

22-FIRST HSPU!