“19.3” For time: 200ft. Dumbbell Overhead Lunge (50/35) 50 Dumbbell Box Step-ups (50/35) (24"/20") 50 Strict Handstand Push-ups 200ft. Handstand Walk 10 Minute Time Cap. For scoring purposes, add 1 second for every rep not completed. OR “Cindy” (Benchmark) AMRAP 20: 5 Pull-ups 10 Push-up 15 Air Squats #WOD #193 #19point3 #dumbbelloverheadlunges #db #stricthandstandpushups #hspu #handstandwalks #cindy

"Top Heavy" AMRAP 18: 9 Power Cleans (155/105) 12 Strict Handstand Push-ups 9 Front Squats (155/105) 12 Strict Pull-ups Notes: ### GENERAL * Goal today is to move a moderately heavy weight and move well through strict upper body movements ### POWER CLEANS * One weight on the barbell for both movements, likely decided by the power clean * Choose a weight you could cycle for 9+ unbroken when fresh * Likely going singles during the workout ### STRICT HANDSTAND PUSH-

"Crop Top" 5 Rounds: 21 Wallballs (20/14) 200' Farmers Carry (53's/35's) 9 Strict Handstand Push-ups Notes: ### GENERAL * Strict handstand push-ups for those with competitive goals * Dumbbell strict presses for those with goals outside the gym ### LOADING/STIMULUS * Looking to complete wallballs and pressing movement in 1-3 sets per round * Ideally completing the farmers carry with 1 break maximum ### LOGISTICS * For those doing dumbbell strict presses, also use

"Turtle Neck" 5 Rounds: 12 Wreck Bag Reverse Lunges (50/35) 9 Power Cleans (115/80) 6 Strict Handstand Push-ups #WOD #turtleneck #wreckbagreverselunges #powercleans #stricthandstandpushups #hspu

Overhead Squat Build to heavy set of 5 “Dead Arm” AMRAP 12: 5 Strict Handstand Push-ups 10 Overhead Squats (95/65) 15 Deadlifts (95/65) Notes: The overhead squat is the focus of this two part workout. From the racks, athletes will build to a heavy set of 5 to start. Within the workout, looking to choose a weight that they could complete 21+ repetitions unbroken when fresh and in no more than two sets at any point during the 12 minutes. When compared to the overhead sq

"Deadbeat" 4 Rounds: 21 Deadlifts (155/105) 150' Walking Lunge 9 Strict Handstand Push-ups L2 Scale Options: Walking Lunges - 20 Air Squats HSPU - 5 instead of 9, kipping, box or pike L1 21 Deadlifts (bar or KB) 20 Air Squats 9 Push-Ups Notes: One of things that is so great about CrossFit is its universal scalability. The famous Greg Glassman quote says it all. “The needs of Olympic athletes and our grandparents differ by degree, not kind.” The movements in today’s w

Deadlift Build to a Heavy Single “Detention” AMRAP 12: 6 Strict Handstand Push-ups 9 Deadlifts (225/155) 30 Double Unders L2 DU Subs: Reduce Reps 60 Single Unders 30 Seconds of Double Under Attempts HSPU Subs: Reduce Reps Dumbbell Strict Press L1 DB/KB Strict Press 9 DL or Hip Hinge (Bar to Knee) 30 Singles Notes: With strict handstand push-ups leading off the workout, much of today’s strategy will be centered around managing upper body fatigue with a high he

“Slasher” AMRAP 13: 50 Alternating Dumbbell Snatches (50/35) 40 Burpees 30 Toes to Bar 20 Handstand Push-ups L2 Hang DB Snatches Hanging Knee Raise Box HSPU L1 30 MB Push Press 20 Burpees 10 Sit-Ups 5 Push-Ups Notes: Looking at the four movements, we can almost separate them into two categories. The dumbbell snatches and the burpees are lower skill movements when compared to the other two, but have higher rep schemes. There are as many toes to bar and handstand

Deadlift Build to a Heavy Set of 5 “Detention” AMRAP 12: 6 Strict Handstand Push-ups 9 Deadlifts (225/155) 30 Double Unders L2 Sub 30 second handstand hold or piked or box HSPU Sub 60 Singles L1 6 Push-ups 9 Deadlifts 30 singles Notes: With strict handstand push-ups leading off the workout, much of today’s strategy will be centered around managing upper body fatigue with a high heart rate. Although these numbers appear small on paper, they are not as innocent a

“Humble Pi” Every Minute on the Minute x 16 (4 Rounds): 1st: 12/9 Calorie Row 2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups 3rd: 12/9 Calorie Row 4th: 10 Chest to Bar Pull-Ups L2 Sub Box HSPU, Seated DB Press or 30 sec static hold on wall L1 9/6 Cal Row 7 Deadlifts 9/6 Cal Row 10 Ring Rows Notes: Just like last Wednesday’s EMOM, there is no score other than weights and variations used. That being said, athletes can again look to set goals for themselves on e