2 strengths today and a short  conditioning piece.

Warm up on the bike or rower for 5 minutes and meet at the front of the room. The warm up emom will be a little different today
WIth a PVC pipe. We will be explaining each movement before we start. We will also explain how to properly unrack the bar from the rig and drop into your snatch balance
0-2 Minutes- 12 Power snatch from the shin
2-4 Minutes 12 Snatch balance with a pvc
4-6 Minutes  12 full snatches

Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps

Scroll for scaling options.

Post loads to comments.
Compare to 150120.

Related:
• CrossFit WOD 180329 Tips With Adrian Bozman
• The Power Snatch
• The Snatch Balance
• The Snatch

Scaling
This progression of snatch variations should prep you for some solid attempts at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.

Strength 2
Back Squats
Build to an extremely heavy set of 3
3,3,3,3,3,3
5 Sets, gradually build weight up

Conditioning-
10 Minute Amrap
200 M Run
5 Burpees
10 Goblet squat 70/55

Hero Wod Today, No strength.
Warm up
practice 2 rounds of 50m empty barbell, single arm farmer carries
Practice and pick your scaling for toes to bar-
we will be time capping this one.

Tama

For time:
800-meter single-arm barbell farmers carry, 45/35 lb.
31 toes-to-bars
31 push-ups
31 front squats, 95/65 lb.
400-meter single-arm barbell farmers carry, 95/65 lb.
31 toes-to-bars
31 push-ups
31 hang power cleans, 135/95 lb.
200-meter single-arm barbell farmers carry, 135/95 lb.

Scroll for scaling options.

Post time to comments.

Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.

He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.

He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.

Related:
• CrossFit WOD 180328 Tips With Adrian Bozman

Scaling
This Hero workout is long and will tax your grip. It will require focus to maintain balance on the carries. Try to modify the movements but preserve the 31 reps to commemorate Tama’s age. Pick movements that allow you to move continuously and with little rest.

Intermediate Option
For time:
800-meter single-arm barbell farmers carry, 45/35 lb.
31 toes-to-bars
31 push-ups
31 front squats, 75/55 lb.
400-meter single-arm barbell farmers carry, 75/55 lb.
31 toes-to-bars
31 push-ups
31 hang power cleans, 75/55 lb.
200-meter single-arm barbell farmers carry, 95/65 lb.

Beginner Option
For time:
400-meter single-arm barbell farmers carry, 35/22 lb.
31 sit-ups
31 knee push-ups
31 front squats, 35-/22 lb.
200-meter single-arm barbell farmers carry, 55/35 lb.
31 sit-ups
31 knee push-ups
31 hang power cleans, 55/35 lb.
200-meter single-arm barbell farmers carry, 55/35 lb.

Warm Up
3 Rounds
10 cal row
10 Pull ups
10 Push Ups
Grab an empty bar for an EMOM
0-2 Minutes 8 Clean grip power position high pulls
2-4 Minutes 8 Power position power cleans
4-6 Minutes 8 hang position power cleans
6-8 Minutes 6 Hang position squat cleans

On a running clock you have 15 minutes to find your 3 rep max hand position clean (squat or power)

Wod For time:
100 wall-ball shots- USE A HEAVIER WALL  BALL THAN NORMAL. there are 50 pound slam balls that can be used as wall balls

Men: 30-lb. ball to 10-ft. target
Women: 20-lb. ball to 9-ft. target

Scroll for scaling options.

Post time to comments.
Compare to 150828.

Related:
• CrossFit WOD 180327 Tips With Rory McKernan
• The Wall Ball

Scaling
This heavy twist on Karen should be relatively quick. If needed, use a lighter ball or slightly lower target. Try for a few large sets early, then hang on for smaller sets until the end.

Intermediate Option
For time:
100 wall-ball shots

Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.

Beginner Option
For time:
75 wall-ball shots

Men: 10-lb. ball
Women: 6-lb. ball

Warm up
overhead Squat therapy against the rack with a pvc pipe
30 Perfect ones, start out standing away from the rack, and move in closer as you go
Watch this
https://www.youtube.com/watch?v=1X-MLCHNwEU

Now grab an empty bar for an emom warm up
0-2 minutes 10 snatch grip power position high pulls
2-4 minutes 10 Power position power snatches
4-6 minutes 6 hang position power snatches
6-8.. since we you have you all together. 10 perfect front squats with and empty bar.

Double Strength today with a short metcon at the end

Hang power snatch 3-3-3-3-3 reps

Scroll for scaling options.

Post loads to comments.
Compare to 161207.

Related:
• CrossFit WOD 180325 Tips With Rory McKernan
• The Hang Power Snatch

Scaling
The hang power snatch is a great way to simplify the full squat snatch and practice just the second and third pulls of the lift. All skill levels can complete this workout as written.

Strength 2
Front squats
Build to your heaviest set of 3 reps.. this should take 5-6 sets to get to.

Wod
11 Minute Amrap
Run 200
3 muscle ups (pr 5 bar MU or 6 pull ups or 10 ring rows)
30 Double under

Deadlift 5-5-3-3-3-1-1-1-1 reps

Scroll for scaling options.

Related:
• CrossFit WOD 180324 Tips With Rory McKernan
• The Deadlift

Scaling
The descending rep scheme for this heavy day makes it appropriate for all skill levels. The early sets offer ample practice time with the deadlift before weight is added for the smaller sets.

These deadlifts SHOULD take you until :40 after the hour or a little longer. we will start the wod promptly at :45 after

12 Minute Amrap
50 M Sled push
7 cal bike
5 burpees