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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Warm up-
Do this with a parnter
8 Minute bike
alternate every minute on the bike, person not biking holds a plank



Grab a bar and we will review the deadlift. You will have plenty of time work up to your working weight, once you find your working weight perform 5 sets of 7 at that weight. This should be pretty heavy without breaking form
5×7
If you are newer we can add extra sets to keep you working

Meet at the board.. think you are good at burpees? want to be more efficient at them. Coaches are going to show you how

5 rounds for time of:
5 deadlifts
10 burpees (to a target 6 inches about your fully extended arms)

Men: 275 lb.
Women: 185 lb.

Scroll for scaling options.
Post time to comments.

Compare to 120819.

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Related:
• CrossFit WOD 180710 Tips With Rory McKernan
• Deadlift Set-Up With Austin Malleolo

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Scaling
This couplet should be relatively heavy but still fast-paced. Just about all athletes can perform deadlifts and some version of a burpee. Reduce the loading so you can complete each set of deadlifts unbroken. If needed, reduce the number of burpees to a point that allows you to keep moving quickly and avoid excessive rest.

Intermediate Option
5 rounds for time of:
5 deadlifts
10 burpees

Men: 225 lb.
Women: 155 lb.

Beginner Option
5 rounds for time of:
5 deadlifts
5 burpees

Men: 135 lb.
Women: 95 lb.