Warm up-
3 Rounds
200 M run
20 Weighted good morning
20 Walking lunge steps
10 Light Deadlifts (you’ll be using the same bar for the strength)

Strength, Review the deficit deadlift! Points of performance. This strength should take you almost the whole hour, but if not there is great sprint Wod Below!

Deficit deadlift 3-3-3-3-3 reps

Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup.

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Related:
• CrossFit WOD 180122 Tips With Rory McKernan
• Read: The Deadlift
• The Deadlift

Scaling
This is a heavy day with a twist on the standard deadlift. Experiment to find a deficit that increases range of motion but allows you to lift heavy with excellent mechanics. Beginners should ignore the deficit and refine deadlift mechanics from the floor.

Beginner Option
Deadlift 3-3-3-3-3 reps

3 rounds for time of:
21-cal. row
12 handstand push-ups
3 rope climbs, 15-ft. rope

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Post time to comments.

Related:
• CrossFit WOD 180120 Tips With Rory McKernan
• The Kipping Handstand Push-Up

Scaling
Modify the exercises as needed so you can push yourself throughout the workout. For today, choose easier movement options so you can keep moving during the workout and practice more complex versions during your warm-up or cool-down.

Intermediate Option
3 rounds for time of:
21-cal. row
9 handstand push-ups
2 rope climbs, 15-ft. rope

Beginner Option
3 rounds for time of:
15-cal. row
12 push-ups
3 rope climbs, lying to standing

18.Zero

21-15-9 reps for time of:
Dumbbell snatches
Burpees, jumping over the dumbbell

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

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Related:
• CrossFit WOD 180119 Tips With Tia-Clair Toomey
• The Dumbbell Power Snatch

Scaling
Use this workout as a chance to practice for the Open. Each Open workout will offer specific weights and movement standards that allow everyone from teenagers to masters to participate. Pick the option that is appropriate for you. Follow the standards explained in the live announcement of 18.Zero.

Scaled Option (Ages 16-54)
21-15-9 reps for time of:
Dumbbell snatches
Burpees, stepping over the dumbbell

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

Scaled Option (Teenagers 14-15 and Masters 55+)
21-15-9 reps for time of:
Dumbbell snatches
Burpees, stepping over the dumbbell

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

Warm Up-
5 Minutes to bike, stretch or row
5 after the hour, meet at the board, go over the wod

Strength/Skill Emom Start with an Empty Bar, you can add weight as your getting warm.
Emom
0-2 Minutes 10 Power Position Power Cleans
2-4 Minutes 8 Hang position Power Cleans
4-6 Minutes 8 Power cleans from the shin
6-8 minutes- 10 reps of dip drive press (push press)

8-21 Minutes Build up to a max of this complex (CLOCK IS RUNNING 13 Minutes to find this)
1 Power clean + 3 Push Press

WOD

21-15-9 reps for time of:
Push presses
Power cleans

Men: 135 lb.
Women: 95 lb.

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Related:
• CrossFit WOD 180118 Tips With Rory McKernan
• The Push Press
• The Power Clean

Scaling
This is a quick, moderately heavy weightlifting workout. Reduce the load to a weight that allows you to push the pace and challenge your metabolic capacity. Beginners can also reduce the reps in order to maintain intensity.

Intermediate Option
21-15-9 reps for time of:
Push presses
Power cleans

Men: 115 lb.
Women: 75 lb.

Beginner Option
12-9-6 reps for time of:
Push presses
Power cleans

Men: 95 lb.
Women: 65 lb.