Warm-Up
3 Minute Row at RPE6
Then,
3 rounds:
15 Russian Swings
15 Overhead Squats
15 Barbell Push Presses
Strength
Squat Snatch
2 @ RPE 8
Then take 80% of your RPE 8 of the day and complete the following:
2 Repetitions Every 90 seconds on the Minute for 5 Rounds.
Strength Tip
Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
“Damn Diane”
3 Rounds For Time:
15 Deadlifts, 225/155#
15 Strict Handstand Push-Ups
RX+: 315#/205# with 3.5-inch deficit/ 2-inch deficit.
This is the third event of the 2020 CrossFit games.
Variation B:
3 Rounds For Time:
30 Down-Ups
15 Strict Handstand Push-Ups
Workout Tip
Make sure to choose a load that you can complete in 3 sets or less each time grab the bar. Only go with the deficit if you can comfortably perform the deficit movement.