Warm up- bike until 5 after no matter what time you get here.. early or late
We are going to get right into squatting so you have time to work up to your goal weight on back squats.
Warm Up
EVERYONE does
2 Rounds
15 Perfect wall squat with a 1 second hold
10 push ups.

Grab a bar and get to a rack. do at least 2 sets of of empty bar back squats. Slowly start building up to 80-85 percent of your 1 rep max. when you get there do
4 sets of 7
Your seventh rep of each set should feel extremely heavy.. close to a miss. this is meant to be heavy
New athletes we are going through 4 sets of 12 with an emphasis on technique

Wod
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 wall-ball shots
15 kettlebell swings

Men: 20-lb. ball, 1.5-pood kettlebell
Women: 14-lb. ball, 1-pood kettlebell

Scroll for scaling options.
Post rounds completed to comments.

Compare to 121220.

Related:
• CrossFit WOD 180607 Tips With Rory McKernan
• The Wall Ball

Scaling
This 20-minute AMRAP contains a high volume of reps. Reduce the weights and scale the movements to limit failure and avoid long breaks.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 wall-ball shots
15 kettlebell swings

Men: 14-lb. ball, 1-pood kettlebell
Women: 10-lb. ball, 12-kg kettlebell

Beginner Option
Complete as many rounds as possible in 20 minutes of:
5 ring rows
10 wall-ball shots
15 kettlebell swings

Men: 8-lb. ball, 12-kg kettlebell
Women: 4-lb. ball, 8-kg kettlebell

Nancy
5 rounds for time of:
400-meter run
15 overhead squats

Men: 95 lb.
Women: 65 lb.

Scroll for scaling options.
Post time to comments.

Compare to 160729.

Related:
• CrossFit WOD 180605 Tips With Rory McKernan
• From the vault: “Nancy” WOD Demo
• From the vault: WOD 120603: “Nancy” Demo With Reebok CrossFit Velocity

Scaling
This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps unbroken and still run fast.

Intermediate Option
5 rounds for time of:
400-meter run
15 overhead squats

Men: 65 lb.
Women: 45 lb.

Beginner Option
4 rounds for time of:
400-meter run
10 overhead squats

Men: 45 lb.
Women: 35 lb.

Hang squat clean 3-3-3-3-3-3-3 reps

Scroll for scaling options.
Post loads to comments.

Compare to 131214.

Related:
• CrossFit WOD 180604 Tips With Rory McKernan
• The Hang Clean

Scaling
The hang squat clean is a good opportunity to practice full hip and leg extension, and speed under the bar. Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.

Wod-12 minutes
8 Dumbbell Thrusters
1 50m sled push
8 Toes to Bar (sub 10 knees raises or 15 sit ups

3 rounds for time of:
25 deadlifts
Bike .7

Men: 225 lb.
Women: 155 lb.

Scroll for scaling options.
Post time to comments.

Related:
• CrossFit WOD 180603 Tips With Rory McKernan
• The Deadlift

Scaling
This is a medium-length workout. Try to keep moving with very short breaks. Reduce the deadlift load so you can complete each round in 3 sets or less and still push a good pace on the bike.

Intermediate Option
3 rounds for time of:
25 deadlifts
Bike .7

Men: 185 lb.
Women: 125 lb.

Beginner Option
3 rounds for time of:
20 deadlifts
Bike .7

Men: 95 lb.
Women: 65 lb.