Run 800M together

100 Push Jerks, 185/135
90 GHD Sit-ups
80 Ring Dips
70 Kettle Bell Swings, 70/53
60 Back Squats, 185/135
50 Burpees, bar-facing
40 Pull ups
30 Front Squats 185/13
20 Man Makers
10 Rope Climbs

Run 800M together

Endurance
Run 1 mile, rest 5 minutes X 4 (rx) X 3 (Int)
OR
10k row

9am Mobility

10 AM Partner Wod Split work how you want
5 Rounds
10 Pull ups
10 Thrusters
REST 3 MINUTES
5 Rounds
10 Rower Cals
10 Burpees
REST 3 Minutes and Complete
Then Split
“Grace” 30 clean and jerks for time
“Randy” 75 snatches for time at 75 pounds
Run 1 mile as a team with a sandbag

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

Scroll for scaling options.
Post total to comments.

---

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

---

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.

Scroll for scaling options.
Post time to comments.

---

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

---

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