Thursday December 20th – Train Harder CrossFit

Warm up- bike until 5 after no matter what time you get here.. early or late
We are going to get right into squatting so you have time to work up to your goal weight on back squats.
Warm Up
EVERYONE does
2 Rounds
15 Perfect wall squat with a 1 second hold
10 push ups.

Grab a bar and get to a rack. do at least 2 sets of of empty bar back squats. Slowly start building up to 80-85 percent of your 1 rep max. when you get there do
4 sets of 7
Your seventh rep of each set should feel extremely heavy.. close to a miss. this is meant to be heavy
New athletes we are going through 4 sets of 12 with an emphasis on technique

Wod
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 wall-ball shots
15 kettlebell swings

Men: 20-lb. ball, 1.5-pood kettlebell
Women: 14-lb. ball, 1-pood kettlebell

Scroll for scaling options.
Post rounds completed to comments.

Compare to 121220.

Scaling
This 20-minute AMRAP contains a high volume of reps. Reduce the weights and scale the movements to limit failure and avoid long breaks.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 wall-ball shots
15 kettlebell swings

Men: 14-lb. ball, 1-pood kettlebell
Women: 10-lb. ball, 12-kg kettlebell

Beginner Option
Complete as many rounds as possible in 20 minutes of:
5 ring rows
10 wall-ball shots
15 kettlebell swings

Men: 8-lb. ball, 12-kg kettlebell
Women: 4-lb. ball, 8-kg kettlebell