February 9, 2019 – Competition

A.
Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – Find your 10-RM
Rest 2-3 minutes

B.
“Crossfit Games Open Workout 17.4”
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (225/155 lbs)
55 Wall Ball Shots (20/14 lbs)
55 Calorie Row
55 Handstand Push-Ups*

*If you are not interested in competing in the Open or other online qualifiers, we would advise substituting the kipping handstand push-ups for 30 strict handstand push-ups – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

C.
Three sets of:
Single-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Rest as needed
Bent-Over Dumbbell Reverse Fly x 8-10 reps @ 20X0
Rest as needed
Kettlebell Biceps Curls x 8 reps
Rest as needed

D.
Three sets of:
Front-Racked Kettlebell Bulgarian Split Squat x 8 reps @ 3111
Rest 45 seconds, then switch legs
Landmine Rows x 6-8 reps each arm
Rest 60-90 seconds