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Friday

Friday 1/30 1. 4×6 Hang Power Cleans @ 50-60%, Rest 60s Between Sets. 2. 3 Rounds For Time: Run 800m 7 Deadlifts (315/205) 30 Walking Lunges

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Thursday

Thursday 1/29 1. Skill: Barbell Cycling (Shoulder-to-Overhead) 2. 5 Sets AFAP: 12 Box Jumps (24/20″) 12 Shoulder-to-Overhead (135/95) Rest 90s Between Sets

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Wednesday

Wednesday 1/28 1. HBBS 3×12 65-70%, Rest 2 Minutes Between Sets. 2. 21-15-9 For Time: Pull Up Front Squat (95/65) Burpee

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Tuesday

Tuesday 1/27 1. Hang Power Snatch (Catch High)+Hang Power Snatch (Catch Low)+Snatch 5×1+1+1 @ 65-70%* 2. Run 400m x 4, Rest 2 Minutes Between Sets. *Final rep is touch-n-go.

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Monday

Monday 1/26 Open Preparation Begins at CrossFit Iron Horse! 1. Skill: Barbell Cycling (Power Cleans) 2. Open Workout 11.5 20 Minute AMRAP: 5 Power Cleans (145/100) 10 T2B 15 Wall Ball Shots (20/14), 10/9′ Targets

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Friday

Friday 1/23 1. Clean & Jerk-1RM 2. Open Workout 11.3 5 Minute AMRAP (165/110): 1 Clean 1 Jerk http://games.crossfit.com/workouts/the-open/2011

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Thursday

Thursday 1/22 1. Snatch-1RM 2. 3 Rounds For Time: 7 Hang Power Snatch (135/95) 21 KBS (1.5/1)

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Wednesday

Wednesday 1/21 1. Max Reps-Strict Pull Ups (1 Attempt) 2. 20 Minute AMRAP: 5 HSPU 10 Pull Ups 15 Box Jumps (24/20″) Run 400m

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Monday

Monday 1/19 1. Strict Press-Max 2. Open Workout 12.1 7 Minute AMRAP: Burpee* *6″ above reach. http://games.crossfit.com/workouts/the-open/2012