9305 Kings Hwy
King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 3/19/18

March 18, 2018

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit

18.4 Theme WEAR GREEN!!

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

30/24 Calorie Row

30 Hand Release Push-ups

30 Alternating Dumbbell Snatches (50/35)
Similar to the last few Monday’s, athletes will have the choice between retesting 18.4 or completing an alternate workout. If there is about an even mix of athletes doing both, you can run heat 1 as a full alternate workout heat. This gives athletes doing the open workout significant time to warmup to heat 2. Once heat 1 is finished, those athletes can judge/cheer on the athletes who are retesting. However, if there is a big imbalance in athletes performing 18.4 or the alternate workout, it may be best to partner athletes up from the beginning and balance the open athletes between the two heats. The weight on the dumbbell snatches in “Cloud Nine” should be something that athletes are capable of completing 10+ repetitions each arm without dropping.

Crossfit Games Open 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

Crossfit Games Open 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

EXTRA CREDIT

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

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