Want to fix your overhead squat? Overhead squat therapy will be the first 10 minutes of class today.
https://www.youtube.com/watch?v=1X-MLCHNwEU

Grab a bar, quick review of the power position snatch, we will be working for the power position this week, the hang next week, and putting it all together the week after that.

Work on sets of 2 power position snatches. (would like full, but will settle for power)

wod

Nate

Complete as many rounds as possible in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings

Men: 2-pood kettlebell
Women: 1.5-pood kettlebell

Scroll for scaling options.
Post rounds completed to comments.

VERSION 2
20 Minute Amrap
5 Pull ups
10 Push ups
16 KB swings

**There are several variations and progressions we can try for the “pull” and “push” portion of this workout that we can sub for every individual including handstand holds, jumping pull ups, banded muscle ups.. the list goes on and on.

Related:
• From the vault: “Nate” Demo, WOD for 121002

Warm up-
3 rounds
5 strict pull ups
10 push ups
15 Squats

Strength

Bench Press (5×5 @70%-80%)

Keep this moving, one set every 3 minutes

Metcon
8 minute amrap
30 Push Press 75/55
30 Step Back Lunge Steps (Front Rack)

rest 3:00

8 minute amrap
24 Push Press 95/65
24 Step Back Lunge Steps

rest 3:00


8 minute amrap
18 Push Press 115/75
18 Step Back Lunge Steps

Warm up- partners
80/60 cals on the bike, non-biking partner is doing 15 airsquats, switch every 15 squats.

Strenght- front squats. you maxed out last week hopefully, now lets start with 5 sets of 7, working weight should be the same throughout the sets, around 70-80 of your max

Wod-

3 rounds for time of:
25 dumbbell push jerks
50 double-unders
25 weighted step-ups
50 double-unders

Men: 50-lb. dumbbells, 24-in. box
Women: 35-lb. dumbbells, 20-in. box

Scroll for scaling options.
Post time to comments.

---

Related:
• The Dumbbell Push Jerk

---

Scaling
Reduce the weight and reps in order to move continuously with very few breaks. If you struggle with double-unders, reduce the reps to something you can complete in 3-4 sets or modify to single-unders.

Intermediate Option
3 rounds for time of:
25 dumbbell push jerks
25 double-unders
25 weighted step-ups
25 double-unders

Men: 35-lb. dumbbells, 20-in. box
Women: 20-lb. dumbbells, 20-in. box

Beginner Option
3 rounds for time of:
15 dumbbell push jerks
35 single-unders
15 step-ups
35 single-unders

Men: 20-lb. dumbbells, 15-in. box
Women: 10-lb. dumbbells, 12-in. box

100 Front Squats 135/95
100 DeadLifts 225/155
50 Front Squats 185/135
50 Deadlifts 275/185

Every 2 Minutes Stop and do 20/15 Cals on the bike or rower
*Alternate between bike and rower
PICK A PARTNER THAT IS GOING TO DO THE SAME WEIGHT AS YOU.
2 bars per team only. no exceptions. 1 for dead lifts 1 for squats.
well… one exception.. if you have one of your children on your team then you can have extra bars.

Starts with the calories.

This should take at least 25 minutes

8am- Run Club
see how far you can run in one hour, intermediate runners drop to 45, beginners 30 minutes

9 am Mobility

10am Wod in honor of Lorelai. Our friends at CrossFit Gaspar put this wod together. Recently a family at their gym lost their daughter. Please take a minute to check the gofundme page.
https://www.gofundme.com/show-the-grows-love

Wod- Teams of 3
Buy In- 800m med ball carry
4 rope climbs
79 burpees
Then
2 rounds
51 Deadlifts 135/95
51 pull ups
51 Shoulder to overhead
51 Hang power Cleans
Buy out 400m partner carry