Warm up-

Grab a buddy, its time for some plate races.. don’t know what that is, Just show up and see. Step off your plate, the floor is lava, do 5 burpees each


Then-
10 Minutes of Over head squat therapy against the rig, Get at least 5 of set of 10 in with pvc or empty bar, see video below for overhead squat therapy

Strength- Overhead squat
5 sets of 5
Newer athletes drill from, if that means an empty bar…. it means an empty bar, we all started with empty bars

Wod 1-

Complete as many rounds as possible in 7 minutes of:
50 double-unders
10 overhead squats

Men: 135 lb.
Women: 95 lb.

Scroll for scaling options.
Post rounds completed to comments.

Compare to 170724.

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Related:
• CrossFit WOD 180709 Tips With Rory McKernan
• Overhead Squat Therapy

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Scaling
This AMRAP is short and should be approached at full speed. Reduce the reps and loads so that you can complete each set quickly and unbroken, even as you begin to fatigue.

Intermediate Option
Complete as many rounds as possible in 7 minutes of:
25 double-unders
10 overhead squats

Men: 115 lb.
Women: 75 lb.

Beginner Option
Complete as many rounds as possible in 7 minutes of:
25 single-unders
10 overhead squats

Men: 65 lb.
Women: 45 lb.

Wod 2- not for time, don’t rush this
Core work
5 Rounds for time
20 Sits ups
100 M single arm overhead KB walk. (50m right arm, 50m left arm)

5 Minutes of Bird Box Rowing.

Then

Warm up, be on time, class starts on the hour. if you need to mobilize, come in a little early
Grab an empty bar, time to warm up and review these movements
0-2 Minutes 10 clean grip high pulls
2-4 Minutes 10 Power position power cleans
4-6 Minutes 8 Hang position power cleans
6-8 Minutes 6 below the knee power cleans plus 1 front squat
8-10 minutes 4 below the knee full squat cleans

TIMED strength today
14 Minutes to build to up to a heavy 3 of this complex (don’t drop the bar)
2 power cleans + 1 squat clean

Review whatever version of this wod you are going to do.

Wod
For time:
100-ft. handstand walk (Sub 21 handstand push ups)
9 squat cleans
75-ft. handstand walk (sub 15 hspu)
12 squat cleans
50-ft. handstand walk (sub 12 hspu)
15 squat cleans
25-ft. handstand walk (sub 9 hspu)

Men: 185 lb.
Women: 135 lb.

Scroll for scaling options.
Post time to comments.

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Related:
• CrossFit WOD 180707 Tips With Rory McKernan
• The Handstand Walk
• The Wall Walk

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Scaling
For this workout, worry less about completing it quickly and try for more challenging skills and loads. Pick a modification for the handstand walk that is challenging for you. Reduce the load on the cleans to a point that is heavy but still allows you to tap-and-go for several reps.

Intermediate Option  
For time: (sub hspu the weight is just lighter than version 1)
100-ft. handstand walk
9 squat cleans
75-ft. handstand walk
12 squat cleans
50-ft. handstand walk
15 squat cleans
25-ft. handstand walk

Men: 155 lb.
Women: 105 lb.

Beginner Option
For time: (you can sub 21,15,12,9 push ups for wall walks)
8 wall walks
9 squat cleans
6 wall walks
12 squat cleans
4 wall walks
15 squat cleans
2 wall walks

Men: 95 lb.
Women: 65 lb.

Warm up-
We will be running through a few of the open workouts over the next few week.

3 Rounds
250 M Row
10 front squat with an empty bar and 1 second hold at the bottom
5 Toes To Bar (practice whatever variation you are going to do during the wod
3 Dumbbell Clean Jerk with each arm (leave your dumbbell out for the wod)

Strength-This is deload week for strength. Higher reps, lower weights
Strength is front squats.
4 sets of 10 at 60%-70%


Be on time, don’t stress out about not beating your previous open score. Doing these wods during class -vs- Friday night lights setting is a lot different. If you feel like doing the calories on the bike go ahead.

AMRAP in 20 minutes

8 Toes-to-Bars

10 Dumbbell Hang Clean-and-Jerks (50/35 lb)

14/12 calorie Row

Scaling: The Open offers a prescribed and scaled version of each workout for any age group. If you are unable to complete the prescribed version, try the scaled version for your age.

Variations:
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell

Teenagers 14-15:
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell

Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. dumbbell
Girls perform hanging knee-raises, use 10-lb. dumbbell

Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell

Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell
Women perform sit-ups, use 10-lb. dumbbell

Partner wod
Wod 1
“Nate”
Amrap 20 minutes of:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 70/53

or scale to
5 Pull ups
10 push ups
15 kb

Amrap 15 minutes of:
15 Wall Ball Shots, 20/14
15 Power Snatch, 75/55

Amrap 10 minutes of:
50 Double-unders
5 Burpees, bar-facing
5 Deadlifts, 315/205

*Rest 5 minutes between workouts.

*This is performed as a two-person team. One person does a round of Nate and then the other person does a round of Nate. The other two wods you can split how you want to.

There is a nutrition meeting at 11am. Anyone signed up or who is interested in the Nutrition Challenge should be here

8am Endurance
Run club or the Wod
Run club
4X400 with 90 second rest- run these fast
2×800 with 3 minutes rest
4×400 with 90 second rest

Endurance wod
4 Rounds for time (bring a vest if you have one
Run 800
25 Burpees

9am Mobility

10am Partner wod- partners run together but break up the weightlifting however you want

For time as a 2-person team:
40 Clean & Jerks, 185/135
1 Mile Run
30 Clean & Jerks, 185/135
1 Mile Run
20 Clean & Jerks, 185/135
1 Mile Run
10 Clean & Jerks, 185/135 

*The pair must run together, but may divide the CJ reps as they choose.