Warm Up- Its a 20 rep squat day.. this is getting a little heavier, we are going to jump right into a squat warm up. You have until 20 after to get your squats done and put your bar away
If you are there early, please bike, row, and/or stretch
At the top of the hour start with 30 air squat with a once second hold on the bottom, against the wall
Then grab an empty bar and do
10@50%, 8@60% 6@70%
Feel warm.. go for your 20, it will be 5 pounds heavier than your last completed session! Use your sheets.

7 rounds for time of:
14 dumbbell deadlifts
14 alternating dumbbell shoulder presses

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

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Related:
• CrossFit WOD 180130 Tips With Rory McKernan
• Read: Dumbbells

Scaling
This couplet contains a large volume of two light weightlifting movements. Reduce the rounds and/or reps to an amount that is manageable. When choosing a load, remember the legs do not assist the arms in the press, and dumbbell deadlifts require greater range of motion than barbell deadlifts.

Intermediate Option
7 rounds for time of:
14 dumbbell deadlifts
14 alternating dumbbell shoulder presses

Men: 35-lb. dumbbells
Women: 20-lb. dumbbells

Beginner Option
5 rounds for time of:
10 dumbbell deadlifts
10 alternating dumbbell shoulder presses

Men: 20-lb. dumbbells
Women: 10-lb. dumbbells

Warm Up starts at 5 after, be on time, want to get at much work on snatches as possible. row or bike while you are waiting
We will go over all the movements and practice before we start the emom below (experienced athletes do this warm up with weight on the bar)
0-2 Minutes 10 hang position snatch high pulls
2-4 minutes 10 hang position power  snatches
4-6 Minutes 5 overhead squats
6-8 Minutes 5 hang position snatch +2 overhead squats

On a running clock, 15 minutes to build to a heavy set of this complex
2 Hang position snatches (power or full)
2 Over head squats

Wod

21-15-9 reps for time of:
Snatches
Box jumps

Men: 115 lb., 24-in. box
Women: 75 lb., 20-in. box

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Related:
• CrossFit WOD 180128 Tips With Rory McKernan
• The Power Snatch
• The Box Jump

Scaling
This couplet is a sprint. Choose a snatch load that allows you to complete large sets. Go unbroken if possible. The box should be low enough that you can cycle the next rep immediately. Beginner athletes can step up or pick a lower box that allows a jump.

Intermediate Option
21-15-9 reps for time of:
Snatches
Box jumps

Men: 95 lb., 20-in. box
Women: 65 lb., 16-in. box

Beginner Option
21-15-9 reps for time of:
Snatches
Box step-ups

Men: 65 lb., 16-in. box
Women: 45 lb., 12-in. box

Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating

*After every 3 rounds, run 400 meters

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Related:
• CrossFit WOD 180127 Tips With Rory McKernan
• The Kipping Chest-to-Bar Pull-Up
• The Push-Up
• The Pistol

Scaling
This AMRAP is a hybrid of the benchmark workouts Cindy and Mary. Pick gymnastics movements that are challenging yet allow you to keep moving through the sets. Run the 400 meters at a pace that is quick but still helps you manage muscular fatigue created by the other exercises.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 push-ups
15 single-leg squats to a box, alternating
*After every 3 rounds, run 400 meters

Beginner Option
Complete as many rounds as possible in 20 minutes of:
5 jumping chest-to-bar pull-ups
10 knee push-ups
20 walking lunges
*After every 3 rounds, run 400 meters

Front Squat 3-3-3-3-3 reps

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Related:
• CrossFit WOD 180126 Tips With Rory McKernan

Scaling
Athletes at all skill levels should perform triples. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

WOD if you want to do it!
3 Rounds
25 Push Ups
25 Cal Row

Warm Up-
2 Rounds
200m Run
20 Wall Squats
90 Seconds hurdler  stretch each leg, 90 seconds couch stretch

Wod first today- Accessory work after the wod is handstand progressions or a handstand push up or walk wod that a coach will help you with!

Wod
2 rounds for time of:
Run 1 mile
100 sit-ups

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Related:
• CrossFit WOD 180124 Tips With Rory McKernan
• The Sit-Up
• Warm-up With Chris Hinshaw

Scaling
Try for a hard push on each run and a steady pace on the sit-ups. If you generally scale running workouts, modify the length of the run and use jogging or even fast walking if needed. Cut the sit-up reps back to a number that is manageable.

Intermediate Option
2 rounds for time of:
Run 1,200 meters
75 sit-ups

Beginner Option
2 rounds for time of:
Run 800 meters
50 sit-ups