3 Rounds-
Run 200m
10 wall balls
Grab a bar
Coach led thruster review
0-2 Minutes  10 Front squats
2-4 Minutes  10 push press
4-6 Minutes  10 thrusters

clock still runs
6-20 minutes.. take 5 or 6 sets with plenty of rest between to find a 2 rep max thruster.

 

5 rounds for time of:
Run 400 meters
15 thrusters

Men: 95 lb.
Women: 65 lb.

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Post time to comments.

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Related:
• CrossFit WOD 180307 Tips With Jason Ackerman
• The Thruster

Scaling
This is a medium-length workout that will be very metabolically challenging. Reduce the load and reps on the thruster so you can complete each set unbroken and still run hard.

Intermediate Option
5 rounds for time of:
Run 400 meters
15 thrusters

Men: 75 lb.
Women: 55 lb.

Beginner Option
4 rounds for time of:
Run 400 meters
10 thrusters

Men: 45 lb.
Women: 35 lb.

All strength day!
Warm up-
5 minute bike
30 Air squats against the wall with perfect form. hold in the bottom for 2 seconds

Find a rack and empty bar. 2 sets of 10 empty bar back squats.. nobody loads weight until everybody gets the mechanics correct.
Back squat 1-1-1-1-1-1-1 repsScroll for scaling options.

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Compare to 170413.

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Related:
• CrossFit WOD 180305 Tips With Jason Ackerman
• The Back Squat

Scaling
Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy back squats, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Beginner Option
Back squat 3-3-3-2-2-1-1-1 reps

Warm up-
Row 5 minutes, grab a bar. Snatch review
EMOM
0-2 Minutes 10 Power position power snatch
2-4 Mintues 10 hang position power snatch
4-6 minutes 5 hang position power snatch + OHS
6-8 minutes 5 from the shin power snatch

Running clock.. 13 minutes to find 2 rep max hang snatch… power or squat

 

3 rounds for time of:
50 sit-ups (official workout calls for ghds, hop and and do a few if you want but nobody should be doing 150)
25 strict handstand push-ups

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Compare to 141121.

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Related:
• CrossFit WOD 180304 Tips With Jason Ackerman
• The GHD Sit-Up
• The Strict Handstand Push-Up

Scaling
This workout contains many reps of two high-skill movements. Each round offers a large dose of both exercises, so plan on breaking them into multiple smaller sets. Drop the reps and modify the movements to something that is challenging but still allows you to keep moving. Newer athletes might want to avoid the GHD completely until they have built up a tolerance for this very potent movement.

Intermediate Option
3 rounds for time of:
30 GHD sit-ups
20 kipping handstand push-ups

Beginner Option
3 rounds for time of:
30 sit-ups
15 push-ups