8am- Lets run 400’s they are good for you!
8×400 with 90 second break or 10×400 with 90 second break
9am Mobility
10 am Partner wod, teams of 2, split the work however you want.
1000M row
400M sled push (down and back 4 times)
80 snathces 115/75
800M run with the heaviest slam ball you can find
80 power cleans 115/75
800 M run together… with your ball
80 Air squats
100 cal bike
Warm up-
Hand Stand Progression Review
Wall Walks, Holds, Holds Off A Box.
Strength/Skill Push Jerk
20 empty bar push jerks from the rack. Then
3,3,3,3,3 add weight until you miss.
Wod 16 minutes
20 Sit ups
20 Kb swings 70/55
25 Feet handstand walk
run 200m
Scroll for scaling options.
Intermediate Option
16 Minutes
20 sit ups
20 KB swings
10 Hand stand push ups or a 30 second hold or 10 Heavy dumbell presses
200 meter run
Beginner Option
16 Minutes
20 Situps
20 Kb swings
15 Push ups
200 Meter run
Session 14 (if you havent missed any) of 20 rep back squats
Warm Up-
30 Air squats with a 1 second hole
20 Empty bar front squats, work on a perfect front rack position
2 sets of empty bar back squats
3 set of 10 gradually increasing weight to work up to your 20 reps.
20 rep back squat.
You have until 20 after to complete all of this.
Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories
Rest 3 minutes between rounds.
Men: 185-lb. squat, 36-in. box
Women: 125-lb. squat, 30-in. box
Scroll for scaling options.
Related:
• CrossFit WOD 180217 Tips With Rory McKernan
• The Front Squat
• The Box Jump
Scaling
Pick loads, rep numbers and a box height that allow you to get through the squats and jumps with a minute or so to row. However, you should need to sprint through the squats and box jumps to earn that time. The 3-minute rest will let you recover to sprint again in the next interval. Adjust after the first round if needed.
Intermediate Option
Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories
Rest 3 minutes between rounds.
Men: 135 lb. squat, 30-in. box
Women: 95 lb. squat, 24-in. box
Beginner Option
Four 3-minute rounds of:
10 front squats
10 box step-ups
Row for max calories
Rest 3 minutes between rounds.
Men: 75 lb. squat, 20-in. box
Women: 55 lb. squat, 16-in. box
Warm up-
50 Pass throughs with a Pvc
50 OHS with a Pvc
Grab an empty bar-
0-2 minutes 10 power position power snatches
2-4 Minutes 8 hang position power snatches + Over head squat
4-6 Minutes 8 Snatches from the shin
14 Minutes to build up to heavy a set of 3 snatches, work sets of 3, you can drop the bar between reps. get at least 5 sets in, more if possible.
Complete as many rounds as possible in 20 minutes of:
5 snatches
3 muscle-ups
Men: 95 lb.
Women: 65 lb.
Scroll for scaling options.
Related:
• CrossFit WOD 180216 Tips With Rory McKernan
• The Power Snatch
• The Muscle-Up
Scaling
Each round of this AMRAP should be fast, allowing you to complete many rounds in 20 minutes. Snatch a weight that allows you to complete all 5 reps unbroken. Pick a muscle-up modification that works both a pull and a push.
Intermediate Option
Complete as many rounds as possible in 20 minutes of:
5 snatches
1 muscle-up
Men: 75 lb.
Women: 55 lb.
Beginner Option
Complete as many rounds as possible in 20 minutes of:
5 snatches
5 jumping pull-ups
5 knee push-ups
Men: 45 lb.
Women: 35 lb.
Class will be split into 2 sections,
Bench Pressing and Rowing
in classes over 8 people half the class will bench first, half will row first
Bench Reps are as follows
10,9,8,7,6,5,4,3,2,1 Working toward a heavy single. keep adding weight, keep going on your single into you miss.
Rowing
Row 5,000 meters
Scroll for scaling options.
Related:
• CrossFit WOD 180215 Tips With Rory McKernan
• Rowing
Scaling
This is a longer-duration workout. Intermediate athletes do not need to scale this, but newer athletes may want to reduce the distance.
Beginner Option
Row 3,000 meters