Strength
Shoulder Press 4x5
Every 2:00 × 4 sets
5 Shoulder Press @ 62%
WOD
"Open 18.4/20.3"
21-15-9
Deadlifts 225#/155#
Handstand Push Ups
-into-
21-15-9
Deadlifts 315#/205#
50ft Handstand Walk (Scale 4 Wall Walks) after each set of Deadlifts
(Score by reps completed at 9 minute time cap. If finished, note time of completion)
For full movement standards and scaling options, go to: https://games-assets.crossfit.com/Workout18_4_12-shdnuehqASQbdsuE32w.pdf
Strength
Back Squat 5x4
Every 2:30 × 5 sets
4 Back Squats @ 65%
WOD
"The Brady Bunch"
For Time:
150 Air Squats
*Every minute on the minute (Including 0:00) perform 10/8 Calorie Row"
Strength
Power Clean & Jerk 8x3
Every 1:00 (8:00)
3 Power Clean and Jerks (singles) @ RPE 6
WOD
"Family Matters"
12:00 AMRAP
15 Kettlebell Swings 55#/35#
15 GHDs
15 Box Jumps 24"/20"
WOD
"Home Improvement"
4 sets For Time:
25/20 Calorie Air Bike
75 Double Unders
15 Dumbbell Push Press (50s/35s)
-rest 2:00 between sets-
Accessory
Home Improvement
Level 1:
9 min EMOM:
Min 1: 12 Double DB Seated Strict Press with legs extended
Min 2: 20-30 sec Double DB Overhead Hold with legs extended
Min 3: Rest
Level 2:
9 min EMOM:
Min 1: AMRAP unbroken Pike on Box Strict HSPUs (20 sec cap)
Min 2: 4 Strict HSPUs with 4 sec negative (lowering from extension to the floor)
Min 3: Rest
Level 3:
9 min EMOM:
Min 1: AMRAP Strict HSPUs to floor in 30 sec
Min 2: AMRAP unbroken Strict HSPUs to 2" riser in 30 sec
Min 3: Rest
