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Friday

Friday 8/1: 1. Snatch 2×1 80%, 2×1 85%, 1×1 90%, 1×1 95%, 3×1 80% 2. Snatch Pulls 5×3 100-105% 3. Row 500m For Time REMINDER NO CLASSES OR OPEN GYM AT IRON HORSE THIS WEEKEND DUE TO CROSSFIT ADVANCED TRAINERS

Thursday

Thursday 7/31: 1. Skill: Kipping T2B 2. 5 Sets Not For Time: 20 Hollow Body Rocks For Quality 5 High Box Jumps 50 Unbroken Double Unders Rest As Needed

Wednesday

Wednesday 7/30: 1. Overhead Squat 5-3-1 Heaviest Possible 2. 12-9-6-3 For Time: OHS (135/95) Bar Facing Burpee (30/24″)

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Tuesday

Tuesday 7/29: 1. Every 2 Minutes For 10 Minutes, Working Up in Percentages: 1 Clean 75%-80%-85%-90%-95% 2. Games WOD: For Time (155/115): 8 Deadlifts 7 Power Cleans 6 Power Snatch 8 Pull Ups 7 C2B Pull Ups 6 Bar Muscle Ups 6 Deadlifts 5 Power

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Monday

Monday 7/28: 1. Press 5-3-1-Heaviest Possible 2. Every 5th Minute For 20 Minutes:* Run 400m 15 KBS (2/1.5) 10 Ring Dips *Rounds should be completed in under 4 minutes to allow for a minute of rest between sets.

Friday

Friday 7/25 1.15 Minute EMOM: 1 Snatch* 20 Double Unders 2. Pause Front Squat-5×3 Heaviest Possible (3s Pause) *Work up as heavy as possible.

Thursday

Thursday 7/24 1. Skill: 3×3 Rope Climb 2. Alternating Tabata (20s on, 10s rest for 8 Minutes): KBS (1.5/1) Box Jump (24/20″)

Wednesday

Wednesday 7/23 1. Clean & Jerk 4×2 85-90% 2. 3 Minute AMRAP: Sprint 200m Max Effort Power Clean (135/95) Rest 1 Minute 3 Minute AMRAP: Sprint 200m Max Effort Power Snatch (95/65) *Please bring long socks or pants tomorrow to protect

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Tuesday

Tuesday 7/22 1. Deadlift-3×3 Heaviest Possible* 2. 12 Minute AMRAP: 12 Front Rack Lunges, Alternating (185/135) 9 Burpees 6 Push Jerk *No rounding. No more than 3 heavy sets