Warm Up-
snatch Progressions
0-2 minutes 10- Power Position Power Snatch
0-4 Minutes 8 Hang position power snatch
4-6 Minutes 6 Snatch from the shin into full snatch or power + overhead sqauat

14 Minutes to work on snatches from the floor, build up to a one rep max if you want

4 rounds, each for time, of:
Bike 1 mile

Rest as needed between efforts.
Use a stationary bike or find a 1-mile course to repeat each round.

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3 to 6 minutes plus is how long it takes most people to bike a mile. Partner up with someone that bikes about as fast as you. rest is not timed. go when you feel fully recovered. you should be hating life after this workout. If you are talking while on the bike………………..  you are going way too slow.

Related:
• CrossFit WOD 180315 Tips With Jason Ackerman

Scaling
Rest enough between rounds so that each effort can be performed at high intensity. Intermediate athletes can perform this as prescribed. Beginners can reduce the rounds and distance.

Beginner Option
3 rounds, each for time, of:
Bike ½ mile
Rest as needed between efforts.

Bench press 5-5-5-5-5 reps

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Post loads to comments.
Compare to 120622.

Related:
• CrossFit WOD 180313 Tips With Jason Ackerman
• The Bench Press

Scaling
Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.

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Going long today
30 Minute amrap
100 M Farmer Carry
20 Wall Balls
15 Burpees
10 Cal Row

Warm Up today starts right on the hour. Its 30 Perfect squat with a 1 second hold. After that grab a bar for strength.
You will have 20 minutes to finish strength
Back squats
5 sets of 7.. building up to a heavy 7
After 2 warm up sets, jump into your sets 7,, you only get 5 shots to hit that heavy 7

Meet back at the board to go over options for this workout.. we wont be doing GHD back extensions so we will sub weighted good mornings, need to figure out your weight for that.

For max reps at each station:
Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata hip extensions (weighted good mornings instead, watch the video)
Rest 1 minute
Tabata jumping back squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Men: 75-lb. presses and squats
Women: 55-lb. presses and squats

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Post total reps for each exercise to comments.

Related:
• CrossFit WOD 180312 Tips With Jason Ackerman
• The GHD Hip Extension

Scaling
As fatigue sets in, it will be difficult to perform several exercises in this Tabata workout unbroken for the full 20 seconds in each round. Modify the movements and loads so you can complete the first few rounds of each interval without needing to break, particularly in the pull-ups, presses and squats.

Intermediate Option
For max reps at each station:
Tabata pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata hip extensions
Rest 1 minute
Tabata jumping back squats

Men: 45-lb. presses and squats
Women: 35-lb. presses and squats

Beginner Option
For max reps at each station:
Tabata ring rows
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata good mornings
Rest 1 minute
Tabata back squats

Men: 35-lb. presses, good mornings and squats
Women: 22-lb. presses, good mornings and squats

Clean and jerk 3-3-3-3-3 reps

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Related:
• CrossFit WOD 180311 Tips With Jason Ackerman
• Chad Vaughn, 315-lb. Clean and Jerk

Scaling
Few athletes will need to scale this lifting day. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movements. Both the clean and the jerk are technical lifts that should be practiced in the warm-up.

Extra conditioning piece if you want it
3 Rounds
1 sled push
10 Burpees
15 Sit ups.