Week of 2019.01.21 - 2019.01.26

MONDAY

Back squat: 8 x 1 set every 2 minutes of 1 pause squat (3-second hold at bottom) + 2 squats at 65% of 1-rep max

MLK Day Workout
As many rounds and reps as possible in 14 minutes:
19 burpees
29 kettlebell swings
19 goblet squats
68 double-unders

TUESDAY

Strict press: 4 x 6 reps at 70% of 1-rep max

As many reps as possible in 16 minutes of:
Minute 1 – battle rope
Minute 2 – rope climb
Minute 3 – hand-release push-ups
Minute 4 – dumbbell deadlifts (50 lb / 35 lb)

WEDNESDAY

Clean complex: 1 power clean + 1 hang squat clean + 1 jerk; build to a heavy rep of the complex

Every minute on the minute for 12 minutes:
Minute 1 – 6 dumbbell hang clean and jerks + 6 dumbbell snatches, left side
Minute 2 – 6 dumbbell hang clean and jerks + 6 dumbbell snatches, right side
Minute 3 – 20 AbMat sit-ups
Cap each movement at :45 seconds

THURSDAY

Thrusters: build to a heavy set of 5 reps, working from the rack

"Christine"
3 rounds for time:
500-m row
12 deadlifts (bodyweight)
21 box jumps (24” / 20”)

FRIDAY

Snatch: build to heavy squat snatch

As many rounds and reps as possible in 12 minutes of:
3 power snatches (115/80)
6 handstand push-ups
9 pull-ups

SATURDAY

2 rounds for time:
25-calorie row
25 toes-to-bars

2 rounds for time:
100 double-unders
15 power cleans (155 lb / 105 lb)

2 rounds for time:
40 wall ball shots
20 burpees

Friday 2019.01.18

CrossFit Open preparation: after warming up, practice kipping or muscle-up transitions for 10 minutes

21-18-15-12-9-6-3 reps for time:
Power snatch (75 lb / 55 lb)
After each set of snatches, complete 3 muscle-ups
Scale 3 muscle-ups to 6 chest-to-bar pull-ups, 6 chin-over-bar pull-ups, or 6 jumping chest-to-bar pull-ups

Thursday 2019.01.17

With a partner, complete 2 rounds for time:
20 bar-facing burpees
20 hang squat cleans (95 lb / 65 lb)
20 toes-to-bars
20 thrusters (95 lb / 65 lb)

Row 60 calories total, then complete 2 more rounds at a heavier load (115 lb / 80 lb)

Row 60 calories total, then complete 2 final rounds at a heavier load (135 lb / 95 lb)

Time cap: 40 minutes

Week of 2019.01.14 - 2019.01.19

MONDAY

Snatch complex: 1 hang squat snatch + 1 full squat snatch, 8 x 1 rep of the complex every 90 seconds (build or maintain load across sets).

3 rounds for total reps:
Row for calories, 90 seconds
Rest, 30 seconds
Alternating dumbbell snatches (50 lb / 35 lb), 90 seconds
Rest, 30 seconds
AbMat sit-ups, 90 seconds
Rest, 30 seconds

TUESDAY

Front squat: 8 x 3 reps every 2 minutes at 70% of one-rep max

3 rounds for time:
10 chest-to-bar pull-ups
10 front squats (165 lb / 110 lb)
50 double-unders

WEDNESDAY

5 supersets of:
A1. Narrow-grip bench press, 3 reps (as heavy as possible for each set)
A2. Single-arm ring row, 10 reps per side

5 rounds for time:
10 deadlifts (225 lb / 155 lb)
10 box jumps (30” / 24”)

THURSDAY

With a partner, complete 2 rounds for time:
20 bar-facing burpees
20 hang squat cleans (95 lb / 65 lb)
20 toes-to-bars
20 thrusters (95 lb / 65 lb)

Row 60 calories total, then complete 2 more rounds at a heavier load (115 lb / 80 lb)

Row 60 calories total, then complete 2 final rounds at a heavier load (135 lb / 95 lb)

Time cap: 40 minutes

FRIDAY

CrossFit Open preparation: after warming up, practice kipping or muscle-up transitions for 10 minutes

21-18-15-12-9-6-3 reps for time:
Power snatch (75 lb / 55 lb)
After each set of snatches, complete 3 muscle-ups
Scale 3 muscle-ups to 6 chest-to-bar pull-ups, 6 chin-over-bar pull-ups, or 6 jumping chest-to-bar pull-ups

SATURDAY

Partner Fight Gone Bad – 3 rounds for time:
60 wall ball shots
60 box jumps
60 sumo deadlift high-pulls
60 push presses
60-calorie row
Rest 1 minute between each round