10 1-minute rounds of:
10 burpees over the bar
Max reps of power snatches

Rest 2 minutes between rounds.

Men: 155 lb.
Women: 105 lb.

Scroll for scaling options.
Post number of snatches completed each round to comments.

Related:
• CrossFit WOD 180608 Tips With Rory McKernan
• The Power Snatch

Scaling
This interval workout contains rest periods so that each round can be treated as a sprint. Reduce the burpee reps so you’ll still have 20-30 seconds to snatch when you fatigue in later rounds. Pick a weight for the snatch that is moderate, yet still allows you to cycle several reps.

Intermediate Option
10 1-minute rounds of:
8 burpees over the bar
Max reps of power snatches

Rest 2 minutes between rounds.

Men: 135 lb.
Women: 95 lb.

Beginner Option
7 1-minute rounds of:
5 burpees over the bar
Max reps of power snatches

Rest 2 minutes between rounds.

Men: 65 lb.
Women: 45 lb.

Warm up- bike until 5 after no matter what time you get here.. early or late
We are going to get right into squatting so you have time to work up to your goal weight on back squats.
Warm Up
EVERYONE does
2 Rounds
15 Perfect wall squat with a 1 second hold
10 push ups.

Grab a bar and get to a rack. do at least 2 sets of of empty bar back squats. Slowly start building up to 80-85 percent of your 1 rep max. when you get there do
4 sets of 7
Your seventh rep of each set should feel extremely heavy.. close to a miss. this is meant to be heavy
New athletes we are going through 4 sets of 12 with an emphasis on technique

Wod
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 wall-ball shots
15 kettlebell swings

Men: 20-lb. ball, 1.5-pood kettlebell
Women: 14-lb. ball, 1-pood kettlebell

Scroll for scaling options.
Post rounds completed to comments.

Compare to 121220.

Related:
• CrossFit WOD 180607 Tips With Rory McKernan
• The Wall Ball

Scaling
This 20-minute AMRAP contains a high volume of reps. Reduce the weights and scale the movements to limit failure and avoid long breaks.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 wall-ball shots
15 kettlebell swings

Men: 14-lb. ball, 1-pood kettlebell
Women: 10-lb. ball, 12-kg kettlebell

Beginner Option
Complete as many rounds as possible in 20 minutes of:
5 ring rows
10 wall-ball shots
15 kettlebell swings

Men: 8-lb. ball, 12-kg kettlebell
Women: 4-lb. ball, 8-kg kettlebell

Nancy
5 rounds for time of:
400-meter run
15 overhead squats

Men: 95 lb.
Women: 65 lb.

Scroll for scaling options.
Post time to comments.

Compare to 160729.

Related:
• CrossFit WOD 180605 Tips With Rory McKernan
• From the vault: “Nancy” WOD Demo
• From the vault: WOD 120603: “Nancy” Demo With Reebok CrossFit Velocity

Scaling
This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps unbroken and still run fast.

Intermediate Option
5 rounds for time of:
400-meter run
15 overhead squats

Men: 65 lb.
Women: 45 lb.

Beginner Option
4 rounds for time of:
400-meter run
10 overhead squats

Men: 45 lb.
Women: 35 lb.