August

12:00-2:00p Open Gym

CrossFit Competitor “Jackie” For time: 1000m Row 50 Thrusters 45/35 30 Pull-ups For total reps: Every 1:00 for 10:00 Odd min: Bar Muscle-ups Even Min: Deficit Handstand Push-ups 10”/8” (choose reps prior to start. unbroken) For time: 10-20-30-40-50 Double unders (unbroken) ___________________________________________ Weightlifting Snatch 80% 2×2 85%2×2 87% 1×1 90% 1×1 92% 1×1 C&J 80%

CrossFit For load: Overhead Squat 5-4-3-2-1 (rest as needed) “Jackie” For time: 1000m Row 50 Thrusters 45/35 30 Pull-ups _______________________________ CrossFit Competitor Snatch 80% 1×2 85% 2×1 90% 1×1 95% 1×1 PR Jerk 80% 2×3 85% 3×2 Back Squat 70% x 6 75% x 6 80% x 4 85% x 3 90% x 2 70%

CrossFit Rest _____________________________________ CrossFit Competitor Rest _____________________________________ Weightlifting Snatch 80% 2×2 85% 2×2 87% 1×1 90% 2×1 C&J 80% 2+1 ,1+1 85% 1+1 87% 1+1 ,1+1 Back Squat 85% 4×3

CrossFit 3 rounds for total reps: Strict Pull-ups (rest 1:00) For total time: 1000m Row ~then~ 3 rounds: 25 Kettlebell Swings 53/35 25 Push-ups 25 Sit-ups _________________________ CrossFit Competitor Snatch 80% 2×2 85% 3×1 90% 1×1 Clean Pull 100% 2×3 +10kg 2×2 Front Squat 75% x 5 80% x 4 85% x 3 90% x

CrossFit For load: Hang Power Clean 2-2-2-2-2 (rest as needed) For load: Thruster 3-3-3-3-3 (rest as needed) For load: Back Squat 5-5-5-5-5 (rest as needed) __________________________ CrossFit Competitor 3 rounds for total reps: Ring Muscle-ups (rest 1:30) For load: Wt Chin-up 3-2-2-1-1-1 (rest 1:30) For load: Wt Bar Dips 3-2-2-1-1-1 (rest 1:30) 3 rounds for

CrossFit “The Dark Horse Special” For time: 30 Handstand Push-ups 40 Pull-ups 50 Kettlebell Swings 53/35 60 Sit-ups 70 Burpees _________________________ CrossFit Competitor Clean + Jerk 80% 1+1 85% 1+1, 1+1 90% 1+1 95% 1+1 100% 1+1 PR Back Squat:  75% x 6 80% x 6 85% x 4 90% x 3 95% x 2

10:00a Platform Renovation 12:00-2:00p Open Gym

CrossFit Competitor “Isabel” For time: 30 Snatch 135/95 For total reps: Every 1:00 for 10:00 Odd min: Bar Muscle-ups Even Min: Deficit Handstand Push-ups 8”/6” (pick reps prior to start. unbroken) 3 rounds for total reps: Butterfly Pull-ups (rest 2:00) ____________________________________________ Weightlifting Snatch 75% 4×2 80% 3×2 Snatch Pull 100% 4×3 Push Press 75% 2×3

CrossFit For load: Wt Bar Dip 5-4-3-2-1 (rest 1:30) “Isabel” For time: 30 Snatch 135/95 For time: 150 Double unders ______________________________________________ CrossFit Competitor Power Clean + Push Press (based on 1RM C&J) 72% 2+2, 2+2 77% 2+1, 2+1 82% 1+1, 1+1 Jerk 80% 1×2 85% 2×1 90% 3×1 Back Squat 65% x 6 70% x