Warm up
4 rounds
5 pull ups
10 push ups
15 squats
Grab a bar
Clean Progressions
0-2 Minutes 10 Power position power clean
2-4 Minutes 8 Hang position power clean
4-6 Minutes 6 from the shin power clean
6-8 minutes 5 Full cleans

16 Minute running clock to find your max clean (power or squat)
Get your first weight loaded and we will start the clock. No dilly dallying.

Elizabeth

21-15-9 reps for time of:
Cleans
Ring dips

Men: 135 lb.
Women: 95 lb.

Scroll for scaling options.

Related:

• The Power Clean
• Kipping Ring Dip

Scaling
Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. Go lighter on the cleans and modify the ring dips so you can complete the work in fewer than 10 minutes.

Intermediate Option
15-12-9 reps for time of:
Cleans
Ring dips

Men: 115 lb.
Women: 75 lb.

Beginner Option
15-12-9 reps for time of:
Cleans
Push-ups

Men: 75 lb.
Women: 55 lb.

Double strength day. Short what at the end if you are craving that cardio.
Warm up
run 800m with your wall ball and a partner, switch when you want
40 Partner wall balls
Grab a bar for a quick thruster progression
0-2 Minutes 10 front squat
2-4 minutes 10 push press
4-6 Minutes 10 push jerk

Build to heavy heavy 3

Thruster 3-3-3-3-3-3-3 reps

Compare to 151224.

Related:

• The Thruster

Scaling
Few athletes will need to scale this lifting workout. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.

Strength 2
Front squats, build to a heavy 1. this wont be your max after thrusters, but it will be close.
5,5,5,3,3,3,1,1

Conditioning- (optional)
4 Rounds
2 minutes on 1 minute off.. This is max effort for the two minutes of work
7 burpees
100m sprint..

Yes, pick your workout buddy and make this race!

Warm Up-
5 Rounds
1 minutes row
10 Push ups
10 Pull ups
15 Air squats
Grab a bar and quickly review sumo deadlift high pulls
0-2 Minutes 10 Sumo deadlift
2-4 Minutes 10 sumo deadlift plus shrug
4-6 Minutes Full sumo deadlift high pull
6-8 Minutes 10 push jerks
Strength
5 sets of 5 push Jerks From the rack. Build to your heaviest 5 possible,

Meet at the board, we will go through a few pull up progressions with you

wod Complete as many rounds as possible in 10 minutes of:
10 pull-ups
10 sumo deadlift high pulls

Men: 95 lb.
Women: 65 lb.

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Post rounds completed to comments.

Related:
• CrossFit WOD 180402 Tips With Adrian Bozman
• The Kipping Pull-Up
• The Sumo Deadlift High Pull

Scaling
This workout will start fast and slow down as you fatigue, especially on the pull-ups. Reduce the reps and load so that you can complete each exercise unbroken during the early rounds.

Intermediate Option
Complete as many rounds as possible in 10 minutes of:
8 pull-ups
8 sumo deadlift high pulls

Men: 75 lb.
Women: 55 lb.

Beginner Option
Complete as many rounds as possible in 10 minutes of:
6 ring rows
6 sumo deadlift high pulls

Men: 45 lb.
Women: 35 lb.

There is going to be a lot of bars out today, Partner up and run 2 heats of this workout.
Proper warm up of all weightlifting movements is a must
Warm up- Coach led with and empty bar. we will go over points of performance before we start the movements. Meet at the board at 5 after.
25 shoulder presses together
25 Front squats together,
25 Deadlifts together (empty bar from the shin

Each heat takes 18 minutes, it will take at least 40 minutes to run 2 heats with all the weight changing. If you end up having to use one bar for the workout have your partner add weights during the minute rest

2 rounds for max reps of:
2 minutes of shoulder presses, 135 / 95 lb.
Rest 1 minute
2 minutes of front squats, 225 / 145 lb.
Rest 1 minute
2 minutes of deadlifts, 315 / 215 lb.
Rest 1 minute

Scroll for scaling options.

Post reps completed to comments.

Related:
• CrossFit WOD 180401 Tips With Adrian Bozman
• The Shoulder Press
• The Front Squat
• The Deadlift

Scaling
Two minutes is a long time to continue performing a heavy lift, which means you will need to be smart about resting during each interval. Drop the weights so that you can get in multiple sets of several lifts at each station. Beginning athletes should focus less on the speed of the reps and concentrate on maintaining good mechanics.

Intermediate Option
2 rounds for max reps of:
2 minutes of shoulder presses, 115 / 75 lb.
Rest 1 minute
2 minutes of front squats, 155 / 105 lb.
Rest 1 minute
2 minutes of deadlifts, 225 / 155 lb.
Rest 1 minute

Beginner Option
2 rounds for max reps of:
2 minute of shoulder presses, 65 / 45 lb.
Rest 1 minute
2 minute of front squats, 75 / 55 lb.
Rest 1 minute
2 minute of deadlifts, 115 / 75 lb.
Rest 1 minute