Warm Up:
3 Rounds
200m Run
5 Medball Cleans
5 Empty Bar Good Mornings
5 Empty Bar Strict Press

Before the Workout:
With a LIGHT barbell
2 Rounds
6 Clean High Pulls
6 Hang Cleans
6 Front Squats

**Between the warm up and the workout you will have time to build up to your working weight.

***Thunderbro finisher below the videos

Workout:
Every 3 min for 30 Minutes
1 Squat Clean + 2 Front Squat
RX-70% INT-55% BEG 45%
The way this complex is done by completing one full squat clean(as shown in the video below) and then the bar REMAINING on your shoulders you will complete 2 FULL front squats. Since it is a total of 3 squats per set at a MODERATE clean weight but Heavier front squat, pick a weight you WON’T have to skip a minute or drop weight through the time given.

Warm up:
2 Rounds
250m Row
7 Ring Rows
8 Burpees
5 Dumbbell Deadlifts

Skill Work:
Rope Climbs-Check Out The Videos Posted Below
We will go through several progressions and variations for this movement to help you figure out what progression will be best for you to use during the workout and where you are in line to get your first rope climb!

Workout:
13 Min AMRAP
9 Sit-ups
8 Hand Release Push-ups
7 Dumbbell Push Press 50/35
1 Rope Climb

Warm Up:
Group Dynamic Warm Up
Elbow to Heels
High Kicks
Toe Touches
Knee Pulls
Up Down Arms
Arm Swings Across

Workout:
7 Rounds For Time
400m Run
3 Power Snatches 155/115 INT-135/95 BEG-115/65
These snatches should be done either unbroken or FAST singles. Even with being a moderate load there are only 3 reps per round.

Partner version
7 Rounds for time (use heaviest weight possible on one bar)
4 Power Snatches
4 Power Clean and Jerks
4 Thrusters
Run 400m together carrying a slam ball.

REMEMBER if you are doing/redoing the Open workout you have from 8-10am to do so. Start the workout so YOU WILL NOT run over into the 10am class. Space will be first come first serve (mobility class will have some space reserved) and you will need to set up your own judge.

8am Endurance:

9am Mobility

10am Class Workout:
Warm Up:
3 Rounds
200m Run
8 Hollow Rock to Super Mans
6 Down Dog to Seal Stretch
5 Hanging Scap Pulls
5 Kip Swings

Workout:
9-11-13-15
Burpees
Hang Dumbbell Cluster 50/35 INT-35/25 BEG-25/15
Chest-to-bar Pull-up INT/BEG-Pull Up Progression

Partner Version:
18-22-26-30
Burpees
Hang Dumbbell Cluster 50/35 INT-35/25 BEG-25/15
Chest-to-bar Pull-up INT/BEG-Pull Up Progression
Try to split as even as you can with only 1 person working at a time.

**Even though this video is the movement from the ground it will be the same in the workout it is just starting from the “Hang” position (started deadlifted to your hips)**

OPEN WORKOUT SCHEDULE:
-If you are not registered for the open it will still be the workout for you class, you just won’t need a judge to score your workout.
–If you are registered we will set you up with a judge to verify your score.
-Friday Night Lights will start at 4pm and we will run heats of the workout until 7:15pm.
-There will time Saturday from 8am-10am to do the workout if you are registered. The space will be first come first serve and you will have to set up your own judge.
-There will not be open times for Sunday or Monday

20.1
At 8pm go to games.crossfit.com to see tomorrows workout

10 rounds for time of:

8 ground-to-overheads 10 bar-facing burpees ♀ 65 lb. ♂ 95 lb. Time cap: 15 minutes
TIME
Rx’d (Rx’d Ages 16-54) ♀ 65 lb. ♂ 95 lb.
Scaled (Scaled Ages 16-54) ♀ 45 lb., may step over bar on burpees
♂ 65 lb., may step over bar on burpees

Teenagers 14-15 ♀ 45 lb. ♂ 65 lb.
Scaled Teenagers 14-15
♀ 35 lb., may step over bar on burpees
♂ 45 lb., may step over bar on burpees

Masters 55+ ♀ 45 lb. ♂ 65 lb.

Scaled Masters 55+
♀ 35 lb., may step over bar on burpees
♂ 45 lb., may step over bar on burpees