2 Rounds of the following; 40 Mins total

4 Min Row
1 Min Rest
4 Mins Bike
1 Min Rest
4 Min handstand walking technique.
1 Min Rest
4 Min AMRAP:
20 Burpee platform step ups
20 kip swings
1 Min Rest

For time:
21 deadlifts, 225/155 lb. (102/70kg)
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. (143/93kg)
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 min.

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Compare to Open Workout 18.4

Scaled Men
Scaled Females
Full workout details here

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How it works at CFCH;
- 0630, 0730, 1100 classes will do the Open workout as a class
- 1550-2000 will be 'Coached Gym'. Arrive at any time and select a starting time from the whiteboard.
- CFCH Coaches will be available in the PM to explain the workouts, the warm-ups and so on, but there will not be normal classes in the PM.
- You DO NOT have to be officially registered in the Open to attend. All welcome.
- The normal class programming will be shown here in WODconnect if you wish to catch it up on the weekend or another time.

OPEN 20.3 WORKOUT ★
For time:

21 deadlifts, 102/70kg
21 handstand push-ups
15 deadlifts, 102/70kg
15 handstand push-ups
9 deadlifts, 102/70kg
9 handstand push-ups
21 deadlifts, 143/115kg
15m handstand walk
15 deadlifts, 143/115kg
15m handstand walk
9 deadlifts, 143/115kg
15m handstand walk

Time cap: 9 min.

emom 3 : rowing x 8-12 calories
then swich
emom 3 : burpees x 5-8 reps
then
3 rounds
3 inch worm
3 russian baby makers
5+5 One leg RDL with DB
5+5 One Arm Strict db press
8 deadlifts, add weight.

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

DB 22,5/15kg

https://games.crossfit.com/workouts/open/2020/2

WEIGHTLIFTING

Every 90sec x9

High Hang Squat Snatch Double

TnG reps. RPE 3 to 3+ or go by feel.

Back Squat: Build to a HEAVY but perfect set of 4 over the course of 7 sets. Rest 2:00
- Option: Moderate set of 5

Every beginning 75s x 10
1 Squat clean + 2 Split jerk 72,5-82,5%

Find heavy set of
1 Hi-hang + 1 Hang snatch

Accessory
3-4 Rounds
Front rack kb downhill squats 10
Grasshopper 4-8 + 20s plank hold
Backward sled drag 40m