Endurance
Run 1 mile, rest 5 minutes X 4 (rx) X 3 (Int)
OR
10k row
9am Mobility
10 AM Partner Wod Split work how you want
5 Rounds
10 Pull ups
10 Thrusters
REST 3 MINUTES
5 Rounds
10 Rower Cals
10 Burpees
REST 3 Minutes and Complete
Then Split
“Grace” 30 clean and jerks for time
“Randy” 75 snatches for time at 75 pounds
Run 1 mile as a team with a sandbag
This weightlifting will take the entire hour, newer athletes don’t compromise form, you may want to try higher reps and lower weights for all 3 movements. USE SPOTTERS ON BACKSQUATS IF YOU ARE BAD AT BAILING BACKWARDS. Two people on each side and 1 behind.
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Scroll for scaling options.
Post total to comments.
Related:
• The CrossFit Total Results Breakdown
• The CrossFit Total
Scaling
Beginning athletes should treat today as an opportunity to practice and get comfortable with heavy lifts.
Beginner Option
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps
Optional wod
5 rounds
100m weighted walking lunge
20 Bulgarian Split Squats
20 sit ups
Endurance day-
You can’t avoid it forever. Come in and have some fun with this.
Warm up will be 10 Minutes of Coach led Stretching, hips and legs.
Then
Choose one of the following
Partner wod-
46 Minute Amrap
Partner 1 runs 600 while Partner two bikes or rows for cals, switch when partner gets back from run. Perform 3 burpees before you switch
Teams spend 23 minutes on the bike, then switch your team to the rower or vice versa… so each team will spend 23 minutes on each machine.
Or if you want to go solo today
Test your 5k run time
Warm up! Do this. 6 minute partner bike, switch every minute, not working partner do 20 doubles or practice 20 double attempts
Then 4 sets of 10 overhead squat therapy with with pvc against the rig
Grab a bar
0-1 Minute 10 snatch grip high pulls
1-2 Minutes 8 Power position power snatch
2-3 Minutes 6 From the knee power snatch, plus OHS
3-4 Minutes 4 From the shin power snatch, plus OHS
4-5 Minutes 4 full snatch from the shin
On a 20 minutes running clock work on snatches at moderate weight
Perform sets of 2, you may reset between lifts but dont take more than a few seconds.
For time:
50 double-unders
5 squat snatches
50 double-unders
4 squat snatches
50 double-unders
3 squat snatches
50 double-unders
2 squat snatches
Add weight to the snatch each round
****Athletes that are new should use lighter weight throughout and do 5 reps per round
****Additional optional wod at the bottom!
Men: 185-205-225-245 lb.
Women: 135-145-155-165 lb.
Scroll for scaling options.
Post time to comments.
Related:
• The Double-Under
• Read: Stability Now!
Scaling
Choose loads for the snatches that are moderately heavy for you, with
the final weight being near your max. Athletes less familiar with squat
snatching should stay with a lighter weight throughout.
Intermediate Option
For time:
50 double-unders
5 squat snatches
50 double-unders
4 squat snatches
50 double-unders
3 squat snatches
50 double-unders
2 squat snatches
Add weight to the snatch each round.
Men: 135-145-155-165 lb.
Women: 95-100-105-110 lb.
Beginner Option
For time:
30 single-unders
5 squat snatches
30 single-unders
4 squat snatches
30 single-unders
3 squat snatches
30 single-unders
2 squat snatches
Men: 65 lb.
Women: 45 lb.
This might be a light and fast wod for some of you if you dont have your snatch technique down. Here is some additional work.
5 Rounds for time
50m walking lunge with KB at your sides
10 Bulgarian split squats
15 good mornings
https://www.youtube.com/watch?v=Ksz5rkmBuTA
Meet at the board to go over the pressing series and sumo deadlift high pulls then
Warm up
3 rounds for time
run 200
6 strict press empty bar
8 push press empty bar
10 push jerks empty bar
Strength-15 Minutes to build to a max of this complex. Taken from the rack. no more than 1 second rest between movements
Without re racking the bar perform
1 strict press
2 push press
3 Push jerks
Fight Gone Bad
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
Men: 20-lb. ball to 10-ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9-ft., 55-lb. SDHP and press, 20-in. box
Scroll for scaling.
Post total reps to comments.
Compare to 160121.
Related:
• From the vault: Fight Gone Bad Demo With CrossFit 817
• From the vault: Colonial CrossFit Scales Fight Gone Bad
Scaling
Most athletes should be able to stick with the interval pattern.
Beginners should reduce the loading and height of the box. Intermediate
athletes can handle the prescribed loading in this workout.
Beginner Option
Men: 10-lb. ball to 9-ft., 45-lb. SDHP and press, 15-in. box
Women: 6-lb. ball to 9-ft., 35-lb. SDHP and press, 12-in. box