Teams of 2
Chipper- 40 minute AMRAP. can you finish 1 round and get back to the rower?
1000m Row (split how you want)
800m Run (each run 400m)
70 Bike cals
60 Clean and Jerks 135/95 (split how you want, but try for 30 each, this is going to take a little while)
50 Meter Sled push (down and back once, split how you want. make it heavy)
40 burpees
30 toes to bar
20 Snatches 135/95 if you need to adjust weight compared to the C=J please only use one bar
10 Man Makers
8am Endurance Wod-
It’s been one month since we did this-
8am Endurance- Famous Train Harder Triathlon
1500M row
1 Mile Run
1 Bike Tabata
1000m Row
800m Run
1 Bike Tabata
500M row
400m Run
1 Bike tabata
Write down your bike cals after every tabata. You get to take a second off your time for every cal.
9am Mobility
10am chipper.
1.5 mile run
40 OHS (135/95)
1 Mile Run
30 Front Squats (185/135)
800 M run
20 back squats (225/155)
400 meter run
Warm up-
3 rounds
Row 10 cals
20 OHS with pvc
20 Pass throughs
Then-
0-2 Minutes 10 power position power snatch
2-3 Minutes 10 Hang position power snatch
3-4 Minutes 10 Power Snatch from the knee
15 minutes to build to your heaviest 3 reps of TOUCH AND GO power snatch.
For time:
2 rounds of:
10 snatches, 175 / 125 lb.
12 burpees
Then, 2 rounds of:
10 snatches, 115 / 75 lb.
12 burpees
Scroll for scaling options.
Post time to comments.
Related:
• CrossFit WOD 180519 Tips With Rory McKernan
• The Power Snatch
• The Burpee
Scaling
Reduce the load and volume to keep this a sprint. The weight should be challenging but light enough to string reps together without dropping the bar. Reduce the number of burpees so that you can maintain a fast pace.
Intermediate Option
For time:
2 rounds of:
10 snatches, 125 / 105 lb.
12 burpees
Then, 2 rounds of:
10 snatches, 75 / 55 lb.
12 burpees
Beginner Option
4 rounds for time of:
10 snatches, 45 / 35 lb.
6 burpees
No Strength Today
Triple 3’s READ THE SCALING. Don’t use the excuse “I cant do that, I am not coming in.” We will help you scale back so you can do this.
Triple 3
For time:
3,000-m row
300 double-unders
3-mile run
Scroll for scaling options.
Post time completed to comments.
Compare to 140724.
Related:
• CrossFit WOD 180518 Tips With Rory McKernan
• You and Mat Fraser Vs. Linda and Triple 3
Scaling
Massively reduce the volume. This should be a long-duration workout, but not so long that you die. Try single-unders. Keep it long.
Beginner Option
For time:
1,000-m row
100 single-unders
1-mile run
14th session of squats and milk. A few more sessions and then we are done
Warm up- 30 perfect air squat.
If you are not doing squats and milk do 6 sets of heavy 3’s
You have 16 minutes to do this. We are only doing it once this week.
Wod-
3 Rounds for time
15 power cleans 185/135
15 Burpees over your bar.
Scaling-
Reduce weight. Your first 5-10 of each round of the cleans you should be able to do touch and go.