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.

Scroll for scaling options.

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.

Sunday Funday 45 minute cap.
Rx shoot for all workouts
Intermediate shoot for 2 and see how you feel

For time as a 2-person team:
100 Thrusters 95/65
80 Burpees
60 pull ups
2k Row
1 Mile run

For time as a 2-person team:
50 Power Cleans 155/105
50 Overhead Squats 155/105

For time as a 2-person team:
100 Sit-ups
100 Calories, Air Assault Bike

*Rest 5 minutes between workouts

8am, Two Options for Endurance-
Run club-
Tackle a 5k or 10k (3.1 or 6.2 miles)
OR
Row 2000
Run 1 Mile
Row 2000
Run 1 mile
Row 2000
Scaling- Split the work in half

9am Mobility

10 am
Partner chipper- 40 minute cap
50 Snatches 135/95
100 Cal bike
100 Wall balls
100 Rower Cals
100 Burpees
100 Weighted walking lunged
100 sit ups
100 Doubles
50 Clean and Jerk 135/95

Warm up-
4 Rounds
8 cals on the rower
16 lunges
Run 100

Strength
Back Squat- Deload week 5 sets of 10 between 60 and 70 percent

Wod 25 Minute Amrap
8 Strict L sit pull ups (sub strict, kipping, ring rows)
16 Front rack lunges 95/65 (8 each leg)
22 Kb Swings
Run 600m (end of the sidewalk where it meets byrd st)

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