Week of 2017.03.20 – 2017.03.25

MONDAY

Front squat, 4 x 4 reps

With a partner, complete 3 rounds each of:
P1: 12 thrusters (95 lb. / 65 lb.)
P2: Front-leaning hold on rings
Followed by 3 rounds each of:
P1: 12 push presses (95 lb. / 65 lb.)
P2: As many sit-ups as possible

TUESDAY

8 minutes of rope-climb practice

For time:
60-calorie row
50 box jumps (30" / 24")
40 toes-to-bars
30 burpees
15 muscle-ups

WEDNESDAY

Hang power clean, 3 x as many reps as possible in 60 seconds

Every minute on the minute for 12 minutes:
Minute 1: Strict ring dip, 6-12 reps
Minute 2: Broad jumps, 3-5 reps
Minute 3: Side plank, 20 seconds per side

THURSDAY

Every 2 minutes for 5 sets complete:
15 ring rows
20 push-ups
30 double-unders

Functional Range Conditioning

FRIDAY

CrossFit Open Workout 17.5

SATURDAY

4 sets for total reps:
2 minutes of maximum overhead plate lunges
30 seconds of rest
2 minutes of maximum pull-ups
30 seconds of rest
2 minutes of maximum plate snatches
30 seconds of rest