Programming – Week of August 15th, 2022

CrossFit Workouts – Week of August 15th, 2022

E2MOM x 5 Rounds
Rounds 1-2: 5 Deadlifts
Rounds 3-5: 3 Deadlifts


“Run DMT”
For Time
400m Run Buy In

2 Rounds of “DT”
50 Weighted Sit Ups (25/15)
2 Rounds of “DT”

400m Run Buy Out

*One round of “DT” is 12 deadlifts, 9 hang power cleans, 6 push jerks (155/105)
*16min Cap

10min of Muscle Up Practice
Spend time working on muscle up progressions appropriate to your skill level


“Bugs Bunny”
12 Box Jumps (24/20)
12 American Kettlebell Swings (53/35)

“Interval 2”
For Time
400m Run
21 Thrusters (95/65)
21 Pullups

2min Rest

400m Run
15 Thrusters (95/65)
15 Pullups

2min Rest

400m Run
9 Thrusters (95/65)
9 Pullups

*18min Cap

15min to Build
Build to 1RM Push Press


“Hang On”
10 Hang Clean & Jerk (95/65)
10 Toes to Bar

EMOM x 9
Min. 1-3: 3 Snatch Grip Push Press
Min. 4-6: 2 Heaving Snatch Balance
Min 7-9: 1 Snatch Balance


E90sec x 8 Rounds
2 Hang Power Snatches*

*Work up in weight but not the point where you consistently miss lifts

Saturday – Partner WoD
“Tom & Jerry”
AMRAP 35 w/ Partner
2000m Row
200 Double Unders
100 Front Rack Lunges (95/65)

*Split this up between you and your partner how you see fit

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from Iron Hero CrossFit