Strength:  In 10 Mins find a Triple “Touch and Go” Snatch (Squat or Power) -- This simply means finding a heavy weight that you can do three times in a row with the only pause being when you bring it down to your waist.  No resting and resetting on the ground.  *
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WOD:  20 Min Cap


10 Deadlifts 185/135
20 Double Unders/ 60 Singles


*Less advanced athletes and or beginners...we'll mostly be working on technique tomorrow.  You don't need to be concerned with going heavy.

Really nice, quick video with Bill Grundler on the Deadlift.  Pause this after she opens the video with a few deadlifts.  Think about what you see...can you pick out the slight things she's doing wrong before he gives her his coaching points?  

Warmup:  800 M Run, Squat and Front Rack position prep
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**Note** Newer and less experienced athletes...we're going to switch you all to a linear program when it comes to the squats.  This simply means you won't have to be concerned with percentages.  We'll have you back squatting only and doing 5 sets of 5.  Each week you'll try to increase the weight you use by 5 to 10 pounds.  Some of you are in fact capable of doing the front squats as well. We'll discuss this with each of you.  
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Strength:

Back Squat: 1 x 10 @ 60%, 1 x 8 @ 65%, 1 x 6 x 70%, 1 x 6 @ 75%, 1 x 6 @ 80%

Front Squat: 1 x 5 @ 60%, 1 x 5 @ 70%, 2 x 5 @ 75%
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WOD:  21-15-9

Thrusters 95/65
Box Jumps 24/20

For those unfamiliar with a thruster...below is Chuck Carswell coaching through a demo with Christmas Abbott.

Warmup: 400 M Run or 500 M Row, Then Overhead Mobility/ Prep
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Skill Work:
Shoulder Press
Push Press
Push Jerk
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3 Person Partner WOD: 15 Minute
Buy in – 400 Meter Run – All 3 Partners
-Once all 3 Get back to barbell
Partner #1 – Max Reps Shoulder 2 Overhead 95/65
Once Partner #1 drops bar he or she immediately goes to Ab Mat and does 15 Ab Mat Sit Ups then
250 Meter Row then directly back to barbell to do Shoulder 2 Overhead.
Partner #2 – Gets directly on barbell once Partner #1 drops and goes to Ab Mat then continues to follow onto Ab Mat and Rower then back to barbell
Partner #3 – Follows behind #2.
You must rotate/stay in the same order that you start in.Score = Amount of Shoulder 2 OverheadThis can be done as a 2 person team wod.

Warmup/Skillwork:  Squat/Rack position prep for thrusters, 5 minutes work on jump rope skills, 4 X 30 sec handstand hold
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WOD:  3 Rounds of

1 Minute on each station - (Fight gone bad fashion)

Burpees
Power Snatch 75/45
Box Jumps 24/20
Thrusters 75/45
Chest 2 Bar Pull Ups
--1 minute rest between rounds

Score = Overall Rep Total

Warmup: 500 M Row...Squat and Front rack position prep
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Strength:  Back Squat 1 x 10 @ 60%, 1 x 8 @ 65%, 1 x 8 @70%, 1 x 8 @ 75%
Then:

Front Squat  1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%

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10 Min AMRAP

15 Meter Forward Sled Pull (Weight to be determined)

15 Meter Backwards Sled Pull (Weight to be determined) 

15 Deadlifts 135/95

Keep in mind everyone...as per the post from Sunday night...we've switched to a M, T, Th, Fri, Sat schedule.  

Warmup:  400 M Run, Barbell or whatever implement you need to use...MASHUP...Light KB swings, band assist pullups, lighter wallballs than you'll use

WOD:  20 Minute Cap* 

30 Wall Balls 20/14
30 Russian KB Swings 70/53
30 Pull Ups
30 Double Unders
15 Wall Balls
15 Russian KB Swings
15 Pull Ups
15 Double Unders

*If you get to the end before time expires...start over

This strength cycle is going to have a focus on Back and Front Squats.  To do it, we'll need to switch the midweek "off day" to Wednesday from Thursday.  No...we won't be squatting seemingly every day like Ty has been doing with his Smolov cycle.  These percentages will work very similarly like the Wendler/ 5 - 3 - 1 cycles we've done before.
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Warmup: 500 M Row...Squat and Front rack position prep
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Strength: Back Squat -- 1 x 10 @ 60%, 1 x 8 @ 70%, 1 x 6 @ 75%, 1 x 4 @ 80%


Then:

 Front Squat -- 1 x 5 @ 60%, 3 x 5 @ 70%
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WOD:


10 Min AMRAP:

5 Front Squat 135/95 - no rack
10 Burpee over Barbell

Cory and I will be in Conway tomorrow for the Garage Games at Hendrix College hosted by CrossFit Conway.  Dane Nielsen will be there for the normal class times of 8, 9 and 10 AM.  

Warmup:  500 M Row or 400 M Run, Mashing/Mobility (those that did the squat wod yesterday will need this)

3 Rounds: Not for time

5 pullups
10 pushups
15 airsquats
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WOD:  6 Rounds for time

Row 500 Meters
Run 400 Meters

Warmup:  Line/Agility Drills, Squat and Front Rack prep
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10 Round EMOM: 

Power Clean from Floor + Hang Squat Clean (as heavy as possible)

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WOD:  

500 Meter Row

100 Back Squats 135/95

500 Meter Row

---  Yes all of you beginners...you will be scaling back on the number of squats. --