This weightlifting will take the entire hour, newer athletes don’t compromise form, you may want to try higher reps and lower weights for all 3 movements. USE SPOTTERS ON BACKSQUATS IF YOU ARE BAD AT BAILING BACKWARDS. Two people on each side and 1 behind.

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

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Post total to comments.

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Related:
• The CrossFit Total Results Breakdown
• The CrossFit Total

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Scaling
Beginning athletes should treat today as an opportunity to practice and get comfortable with heavy lifts.

Beginner Option
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps


Optional wod
5 rounds
100m weighted walking lunge
20 Bulgarian Split Squats
20 sit ups

Endurance day-
You can’t avoid it forever. Come in and have some fun with this.
Warm up will be 10 Minutes of Coach led Stretching, hips and legs.
Then
Choose one of the following
Partner wod-
46 Minute Amrap
Partner 1 runs 600 while Partner two bikes or rows for cals, switch when partner gets back from run. Perform 3 burpees before you switch

Teams spend 23 minutes on the bike, then switch your team to the rower or vice versa… so each team will spend 23 minutes on each machine.

Or if you want to go solo today
Test your 5k run time

Warm up! Do this. 6 minute partner bike, switch every minute, not working partner do 20 doubles or practice 20 double attempts

Then 4 sets of 10 overhead squat therapy with with pvc against the rig
Grab a bar
0-1 Minute 10 snatch grip high pulls
1-2 Minutes 8 Power position power snatch
2-3 Minutes 6 From the knee power snatch, plus OHS
3-4 Minutes 4 From the shin power snatch, plus OHS
4-5 Minutes 4 full snatch from the shin
On a 20 minutes running clock work on snatches at moderate weight
Perform sets of 2, you may reset between lifts but dont take more than a few seconds.

Doubles and Oly

For time:
50 double-unders
5 squat snatches
50 double-unders
4 squat snatches
50 double-unders
3 squat snatches
50 double-unders
2 squat snatches

Add weight to the snatch each round
****Athletes that are new should use lighter weight throughout and do 5 reps per round
****Additional optional wod at the bottom!

Men: 185-205-225-245 lb.
Women: 135-145-155-165 lb.

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Post time to comments.

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Related:
• The Double-Under
• Read: Stability Now!

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Scaling
Choose loads for the snatches that are moderately heavy for you, with the final weight being near your max. Athletes less familiar with squat snatching should stay with a lighter weight throughout.

Intermediate Option
For time:
50 double-unders
5 squat snatches
50 double-unders
4 squat snatches
50 double-unders
3 squat snatches
50 double-unders
2 squat snatches

Add weight to the snatch each round.

Men: 135-145-155-165 lb.
Women: 95-100-105-110 lb.

Beginner Option
For time:
30 single-unders
5 squat snatches
30 single-unders
4 squat snatches
30 single-unders
3 squat snatches
30 single-unders
2 squat snatches

Men: 65 lb.
Women: 45 lb.

This might be a light and fast wod for some of you if you dont have your snatch technique down. Here is some additional work.
5 Rounds for time
50m walking lunge with KB at your sides
10 Bulgarian split squats
15 good mornings

https://www.youtube.com/watch?v=Ksz5rkmBuTA

Meet at the board to go over the pressing series and sumo deadlift high pulls then
Warm up
3 rounds for time
run 200
6 strict press empty bar
8 push press empty bar
10 push jerks empty bar


Strength-15 Minutes to build to a max of this complex. Taken from the rack. no more than 1 second rest between movements
Without re racking the bar perform
1 strict press
2 push press
3 Push jerks



Fight Gone Bad

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute

Men: 20-lb. ball to 10-ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9-ft., 55-lb. SDHP and press, 20-in. box

Scroll for scaling.
Post total reps to comments.

Compare to 160121.

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Related:
• From the vault: Fight Gone Bad Demo With CrossFit 817
• From the vault: Colonial CrossFit Scales Fight Gone Bad

Scaling
Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can handle the prescribed loading in this workout.

Beginner Option
Men: 10-lb. ball to 9-ft., 45-lb. SDHP and press, 15-in. box
Women: 6-lb. ball to 9-ft., 35-lb. SDHP and press, 12-in. box

The Foundations Nutrition Challenge Starts Today. Be sure to enter you points in SugarWod if you are doing it. If you want to join in the fun, with 40 of your gym friends, here is the link to register.
https://bit.ly/2GQh2iV

Warm Up- Starting on the hour. The wod takes 30 minutes today and we want you to have time to get warmed up for clean and jerks after the strength.
1 Rounds of Plate Races
use a heavier weight than last week!

Strength-
2×10 empty bar front squats
2×7 at 50 percent of 1rm
2×7 at 70 percent
Two more sets of 7 as heavy as possible, if you fail your last rep of your last set that is ok.

Wod-

10 1-minute rounds of:
25 squats
Max reps of clean and jerks

Rest 2 minutes between rounds.

Men: 155 lb.
Women: 105 lb.

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Post number of clean and jerks completed each round to comments.

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Related:
• CrossFit WOD 180721 Tips With Rory McKernan
• Efficiency Tips: Barbell Cycling

Scaling
Each round in this workout is a sprint. Reduce the number of squats to allow 20-30 seconds to perform clean and jerks. The load on the clean and jerk should be as heavy as you can handle without hesitating before each lift. Pick a load that is challenging but still allows you to hang on and perform back-to-back reps quickly.

Intermediate Option
10 1-minute rounds of:
20 squats
Max reps of clean and jerks

Rest 2 minutes between rounds.

Men: 135 lb.
Women: 95 lb.

Beginner Option
10 1-minute rounds of:
10 squats
Max reps of clean and jerks

Rest 2 minutes between rounds.

Men: 95 lb.
Women: 65 lb.