Week of 2017.03.13 – 2017.03.18

MONDAY

Front squat, 5 x 4 reps

"Diane"
21-15-9 for time:
Deadlifts (225 lb. / 155 lb.)
Handstand push-ups

TUESDAY

Push jerk, 3 x as many reps as possible in 60 seconds (moderate, same weight across all sets)

As many rounds and reps as possible in 7 minutes of:
7 American-style kettlebell swings (53 lb. / 35 lb.)
7 burpees

WEDNESDAY

Hang power clean, 7 x 3 reps on the minute (75-80%)

Every minute on the minute for 12 minutes:
Minute 1: 8/8 dumbbell snatches (35 lb. / 20 lb.)
Minute 2: high box jumps (32" / 26")
Minute 3: 100-meter row

THURSDAY

Every minute on the minute for 10 minutes:
Even: pistol progression, 5/5
Odd: 30-50 double-unders

Functional Range Conditioning

FRIDAY

CrossFit Open Workout 17.4

SATURDAY

In teams of 2, 50-40-30-20-10 for time:
Wall ball shots
Burpees
Row for calories
Sit-ups