Intensity Over Volume. Don’t take my word for it. Take CrossFit Headquarters word for it…. after all.. they have only been doing this 2000 and have billions of dollars on the line figuring out the best way to “forge elite fitness”
Hq Video https://www.youtube.com/watch?v=F9b6mMMMEug

Warm Up-
5 Minute bike, meet at the board after
Review and warm up for the misfits clean complex. (Power Clean, Push Jerk,  Front Squat. Hang Squat Clean, Split Jerk

go over points of performance for a power clean
2 minute EMOM 8 power clean
review points of performance for push jerk
2 Minute emom of 8 push jerks
review points of performance of front squats
2 Minute emom of 8 front squats
review hang squat clean
2 Minute emom of 8 hang squat clean
review split jerk
2 minute emom of 8 split jerks

You should be warm by now
20 Minutes to find you max of this complex without putting the bar down
1 power clean
1 push jerk
1 Front squat
1 hang squat clean
1 split jerk

Wod
8 Rounds For time
25 Doubles (50 singles)
10 Kettle bell swing
1 Sled push

Warm up-
750 Meter row
30 Pass Throughs
30 Good mornings with Pvc
30 Air squats
Review Pistol progressions. ** Choose your option for the workout at this time
Review Handstand walk options (handstand holds, or bear crawls, no handstand push ups subs today)
Review Toes to bar options (knee raises, sit ups)

Strength Back Squat
Back Squat (Use 90 percent of your 1 rep max, the same number you used last week, the percentages are just higher)
5×40%
5×50%
3X60%
3×80%
3X85%
AMRAP at 90%

Wod 16 Minute Amrap
12 Pistols (6 each leg) (Sub pistols to a bench or one of the scaling options shown OR 24 air squats
25 foot handstand walk (sub 50 foot bear crawl or 30 second handstand hold against the wall)
10 Toes to bar (15 knee raises or 15 situps)
Run 200M

DONT PARK IN BACK TOMORROW!

Sunday Funday- Teams of 3

Wod 1-
(one partner planks, one partner wall balls, one partner rests)
As many sets as possible of 10 wall balls… in 8 minutes
one teammate does 10 wall balls, one planks, one rests.. .
Wall ball person to moves to rest, rest person moves to plank, plank person moves to wall ball..

Wod 2 outside-

10 minute as many rounds as possible
5 kettle bell swings
3 buprees
100 meter run
tag the next person in

Wod 3- 12 Minutes Amrap. Split the work however you want, one person works at a time.
21 Thrusters
21 Slam balls
21 Push ups

12pm Beginner workout today!!! as well as the regular workouts.. bring a buddy in at 12.

8am Team Endurance
Wod 1- 18 Minutes
Partner 1- run 400
Partner 2- Bike for cals
Score is your cals
*Pace yourself on the bike.. 18 minutes is long time.. even if your splitting the work

Wod 2- Row for cals with a partner
16 minutes- Switch every minute

9am Mobility

10 Am Partner Chipper!!!-
have equipment ready lined up down the floor so you can move from station to station
100 Wall Balls
100 Slam balls
100 Rower Cals
100 Dumbbell snatches
100 situps
100 KB Swings
100 Bike Cals
100 Walking lunges with your slam ball

Warm up
5 Minute bike
30 Weighted push ups
30 Pull ups

Strength Is Deadlifts
5×40% 5×50% 3×60%
5×75% 5x%80
Then As Many Reps As Possible at 85%
*Remember these percentage are based off 90 percent of your 1 rep max. The sheet will make it simple, put your sheet in the book when you are done

Wod “Aaron”
5 Rounds For time
7 deadlifts 275/200
7 Bar Muscle Ups (sub 10 Chest to bars, 10 Pull ups, 10 jumping pull ups, 10 ring rows
12 Push ups