Week of 2017.02.13 – 2017.02.18

MONDAY

A. Front rack step-up, 10-rep (per leg) maximum
B. Strict pull-up, as many reps as possible in 5 minutes

1000-meter row time trial

TUESDAY

Half-kneeling press, 5 x 6-10 reps per side

For time:
25 toes-to-bars
3 hang power cleans (115 lb. / 75 lb.)
20 toes-to-bars
6 hang power cleans
15 toes-to-bars
9 hang power cleans
10 toes-to-bars
12 hang power cleans
5 toes-to-bars
15 hang power cleans

WEDNESDAY

Hang power snatch, 3-rep maximum

As many rounds and reps as possible in 17 minutes of:
10 dumbbell snatches, left side
10 wall ball shots (20 lb. / 14 lb.)
10 dumbbell snatches, right side
10 box jumps (24" / 20")

THURSDAY

Every minute on the minute for 9 minutes:
Minute 1: Strict toes-to-bars, 5 reps
Minute 2: Banded good mornings, 10-15 reps
Minute 3: Reverse bear crawls, 2 lengths

Functional Range Conditioning

FRIDAY

Back squat, 2-rep maximum

CrossFit Open Workout 16.1 (Modified)
Complete as many rounds and reps as possible in 20 minutes of:
8 dumbbell / kettlebell overhead lunges
8 burpees
8 dumbbell / kettlebell overhead lunges
8 chest-to-bar pull-ups

SATURDAY

In teams of 2, with one partner working at a time, complete as many rounds and reps as possible in 20 minutes of:
5 handstand push-ups
10 pistols
15 pull-ups