The last 2 sessions of optional squats and milk are this week. If you haven’t missed or have only missed once… keep going. If you have missed more than once switch to the other strengths

Warm up 5 minute bike
30 air squats with a 3 second hold, stretch it out
Review rope climbs with your coach between your strength sets

Then Go into your squats and milk
-OR-
5 sets of 2 heavy thrusters KEEP MOVING
Do a few warm up sets to find your heavy weight then perform all 5 sets at that weight

Sunday Funday

Partners- Running clock.. just keep on trucking, split work however you want
Wod 1
150 wall balls for time

Wod 2
5 Rounds
20 Kb swings
25 Burpees
30 Rower cals

Wod 3
300 Air squats
200 Sits ups
150 Push ups

Endurance-
All fun running today
2×200 with 60 seconds rest
3×400 with 2 minutes rest
2×800 with 3 minutes rest
3×400 with 2 minutes rest
2×200 with 60 seconds rest

9am- Open Gym (no mobility today)

10am Partner Wod
1000 M Row (split)
800 M run (split into 200’s, REAL 200’s where you touch the garage doors)
1000m Row (spLit)

Then

30 Clean and jerks split how you want, 135/95

Then
1000m Row
800 M run
1000m ROw

then

30 clean and jerks

Controlled chaos today. Find someone that will be using about the same weight as you and partner up. There will be bars everywhere but if you work together this should be pretty easy to get through.

Warm up-
Get bars set up and build up to the weight you will be using for each movement, You could stagger your start by a few minutes but eventually you will be at the same bar at the same time. especially on bench press. Be nice, play nice. Every class will be different. Smaller classes will enough bars and benches so each person can have 3 bars each.. bigger classes will not.

Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:
1½-body-weight deadlift
Body-weight bench press
¾-body-weight clean

Set up three bars and storm through for time.
Scroll for scaling options.

Post time to comments.

Compare to 170103.

Related:
• CrossFit WOD 180526 Tips With Rory McKernan
• Nicole Carroll Does Linda

Scaling
This benchmark workout contains a high volume of moderate-load weightlifting. Reduce the loads and/or eliminate some of the early rounds to decrease the total volume.

Intermediate Option
10-9-8-7-6-5-4-3-2-1 reps for time of:
1¼-body-weight deadlift
¾-body-weight bench press
½-body-weight clean

Beginner Option
8-7-6-5-4-3-2-1 reps for time of:
¾-body-weight deadlift
½-body-weight bench press
⅓-body-weight clean