“CrossFit Games Open Event 20.3 & 18.4”
21 Deadlifts (225/155 lbs)
21 Handstand Push-Ups
15 Deadlifts (225/155 lbs)
15 Handstand Push-Ups
9 Deadlifts (225/155 lbs)
9 Handstand Push-Ups
21 Deadlifts (315/205 lbs)
50-Foot Handstand Walk
15 Deadlifts (315/205 lbs)
50-Foot Handstand Walk
9 Deadlifts (315/205 lbs)
50-Foot Handstand Walk
Time cap: 9 minutes
20.3 RX
21 Deadlifts at 315.
No handstand walking. Diane done around 5:30
Got through 18 reps at 205. That’s 11 more than last time. BUT! I did NOT do the standard for HSPU. Wasn’t interested in having someone need to watch me when I am not submitting a score this time.
Finished Diane in 6:36.
I then dropped the DL weight to 175 and finished the WOD. 24:23 – The HSW were a mess because of how blown my shoulders and core were, but you know it happened. Now to try to move for the the next couple of days.
Got through 20 deadlifts at 143kg (315 pounds).
110 reps
Finished Diane at 6:12
102kg deads and hspu broken up to 9/7/5, 7/5/3, 5/4
Heavy deads done in singles (back was fried!)
A. 20.3 – RX – 86 Reps (12 reps more than in 18.4)
DLs – 7/7/7, 9/6, UB
HSPU – Kipping all broken up (sets ranged from 3-9)
I recorded myself because I didn’t have a spotter for the HSPU. I am fairly certain that 7-10 of them over all may have been questionable. So I’ll take this one as a WIN!
B. Clean & Jerk x 1
55#, 65, 75, 85, 95, 105, 115
***Missed the jerks yesterday and feel like we haven’t done much with the clean in a while. Kept it light
Evening session:
5×5 Deadlift @80-85%
140/160/160/160/160 kg
rest 30 sec
Ring rows x10
Rest 2-3 min
4 x ~2 min Sandbag carry 75 kg
Bench /CFO 20.3 (home alone) WU 4 min bike 500 m row Foam roll series 2 rds 10 AS x30 sec hold Inchwormsx 3-5 sec homd in all positions Banded Goodmornings Driveway skips until warm A.Bench 5×10 175/195/225/245/265 B. CFO 20.3 scaled some 21-15-9 Deadlifts (225/155) HRPUs 21-15-9 Deadlifts (315/205) 50 ft Beatcrawls 9 min time cap Results at Time cap: rds of 315 x15 completed overall time Results: 10:30 315 took alot out considing I deadlifted for reps yesterday. But pushed as hard as i could go. Might have bit more reps all together than should have. 225s were… Read more »
A. I only did the 1st half of 20.3
21-15-9
Deadlift 225#, SHSPU
-6:48
B. Every 90s for 10 sets: clean + split jerk
-up to 205#, kept it light-ish to focus on speed under the bar.
C. 2x Core Tabata
Have a great weekend and good luck to those doing 20.3!
As I am not in the open:
I did yesterday’s this am:
Warmup ✅
A. E2M x8
Power jerk + split jerk
60/70/80/90/95/95/95/95 kg
Stayed at 95 kg as my technique slipped.
Felt heavy but solid.
B. 3 rds for max reps
60s work/10s transition
12/12/12 box step overs 22,5 kg DBs
18/16/15 SHSPU
25/30/26 V up
36/34/35 KBS 24 kg
60s rest