If you want to mobilize be here a little early. Warm up today will be with a barbell. empty at first. This will also flow right into your strength, you are finding a 1rm back squat today. PLEASE USE SPOTTER IF YOU CANT BAIL. ‘

if you are new or not interested in finding your 1 rep max please do 5 sets of 5.

Wod

Saved by the Barbell

3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans

Scroll for scaling options.
Post total reps completed to comments.

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Related:
• Register for “Saved by the Barbell” Workout for Kids
• The Deadlift
• The Hang Power Clean

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Scaling
Most athletes should be able to complete this workout in the prescribed format. Slight tweaks may be made to the movements for beginners. Intermediate athletes can complete this as prescribed.

Beginner Option
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of sit-ups
1 minute of hang power cleans
Rest 1 minute

Men: 10-lb. ball, 75-lb. deadlifts and cleans
Women: 6-lb. ball, 55-lb. deadlifts and cleans

Partner warm up
8 minutes
Partner 1 bikes, partner 2 holds the bottom of an overhead squat with a pvc pipe… switch every minute… can you hold it that long.
Then-
0-1 Minute 10 snatch grip high pull.
2-3 Minutes 8 power position power snatch
3-4 minutes 6 hang position power snatch
4-5 minutes 6 from the shin plus overhead squat
6-7 mintues 6 full snatches.

25 minutes to work on snatches, build up to a heavy single. use the entire time, newer athletes go light and really use this time to work on technique.
keep working the entire 25 minutes.

Wod- We want to keep you moving with a light to moderate load, if you aren’t to a full snatch yet, do a power snatch and an overhead squat. If you cant overhead squat we are going to switch this to front squat or goblet squats with a light to moderate load. we are looking for full range of motion.

For time:
21 squat snatches
42 push-ups
15 squat snatches
30 push-ups
9 squat snatches
18 push-ups

Men: 75 lb. RX plus 95/65
Women 55 lb.

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Post time to comments.

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Related:
• The Snatch
• The Push-Up

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Scaling
This couplet is light and fast. Reduce the loading and aim to complete the snatches unbroken. Try to break the push-ups into as few large sets as possible. Intermediate athletes can complete this as prescribed.

Beginner Option
For time:
15 squat snatches
30 knee push-ups
12 squat snatches
24 knee push-ups
9 squat snatches
18 knee push-ups

Men: 45 lb.
Women 35 lb.

METCON MONDAY ON A WEDNESDAY????

No strength work today.
General warm up-
5 minute bike then as a group from one end of the gym to other…
Butt kicks, high knees, squats, shoulder circles front and back
Meet at the board, go over the workout and then gather your equipment up and go through each movement.

Wod 1- 12 Minute Amrap
5 bar muscle ups (sub 8 pull ups, or 12 rig rows
14 pistols (7 each leg) sub 28 squats
Run 200

Rest 5 minutes

Wod 2 12 Minutes
8 Toes to bar (sub 20 sit sups or 20 knee raises)
24 doubles (sub is only 25 singles.. we want you to keep moving)
8 Front squat 185/125

Rest 5 minutes

Wod 3 10 minutes
Burpee/KB ladder 70/55

start with one burpeee and one KB
then 2 and 2, 3 and 3, 4 and 4, 5 and 5 and just keep going.

Warm up-
Partner warm up-
8 X 200m run, non running partner holds a plank while the other is running
Grab a bar- It’s been a few weeks since we found a max thruster. If you are a new athlete you are going to work on sets of 5,
For your warm up for this do 15 front squats with an empty bar, 15 push presses, then 10 full thrusters, get all the pieces right before you do the full movement, build up slow… 6 to 10 attempts to hit your max. Have your wod weight on the bar and ready to go at :30 after.

Wod
5 2-minute rounds of:
10 thrusters
200-m row
Max-rep thrusters

Rest 3 minutes between rounds.

Men: 95 lb.
Women 65 lb.

Scroll for scaling options.
Post number of thrusters completed after the row each round to comments.

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Related:
• The Thruster
• Improving the Thruster

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Scaling
Similar to last week’s burpee/run couplet, reduce the reps, load and distance so you have at least 30 seconds for the second set of thrusters.

Intermediate Option
5 2-minute rounds of:
10 thrusters
200-m row
Max-rep thrusters

Rest 3 minutes between rounds.

Men: 75 lb.
Women 55 lb.

Beginner Option
4 2-minute rounds of:
7 thrusters
150-m row
Max-rep thrusters

Rest 3 minutes between rounds.

Men: 45 lb.
Women 35 lb.

Partner Warm up
80/60 cal on the bike, non working partner do 15 air squats, then switch

Grab a bar, we are finding a 1 rep max front squat today!
Warm up should be 2 or 3 empty bar sets then something like this
5,5,3,3, 1,1 1.. until you miss working from 60 to 100 percent
Newer athletes please do 5 sets of 5 as heavy as possible.

Wod For time:
21 deadlifts
Run 400 meters
18 deadlifts
Run 400 meters
15 deadlifts
Run 400 meters
12 deadlifts
Run 400 meters

Men: 225 lb.
Women: 155 lb.

Scroll for scaling options.
Post time to comments.

Compare to 140909.

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Related:
• The Deadlift

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Scaling
Lighten the deadlift so that the first set of 21 can be performed unbroken and still allow you to run fast. The load should be moderately heavy but not require excessive rest to complete each set.

Intermediate Option
For time:
21 deadlifts
Run 400 meters
18 deadlifts
Run 400 meters
15 deadlifts
Run 400 meters
12 deadlifts
Run 400 meters

Men: 185 lb.
Women: 125 lb.

Beginner Option
For time:
15 deadlifts
Run 400 meters
12 deadlifts
Run 400 meters
9 deadlifts
Run 400 meters

Men: 135 lb.
Women: 95 lb.