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.

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Related:
• The Dumbbell Push Jerk

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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

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.

Scroll for scaling options.
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.