Week of 2017.03.06 – 2017.03.11

MONDAY

Front squat, 6 x 4 reps (70%)

As many rounds and reps as possible in 12 minutes of:
5 single-arm thrusters, left side
5 single-arm thrusters, right side
10 reverse lunges, left side
10 reverse lunges, right side
30-second accumulated supinated L-hang

TUESDAY

Push press, 3 x as many reps as possible in 60 seconds (70%-75%-80%)

In 8 minutes, complete:
15 hang power cleans (115 lb. / 75 lb.)
10 box jumps (30" / 24")
15 hang power cleans (135 lb. / 95 lb.)
10 box jumps
15 hang power cleans (155 lb. / 115 lb.)
10 box jumps
Hang power cleans (185 lb. / 135 lb.), as many reps as possible in time remaining

WEDNESDAY

Hang power clean, 8 x 3 reps on the minute (75-80%)

3 rounds for total reps:
1 minute sumo deadlift high pulls (85 lb. / 55 lb.)
1 minute 2-for-1 wall balls
1 minute handstand push-ups
1 minute kettlebell swings
1 minute rest

THURSDAY

Every minute on the minute for 12 minutes:
Minute 1: 6-10 Cuban presses
Minute 2: 10-12 cossack squats
Minute 3: 30-40 double-unders

Functional Range Conditioning

FRIDAY

CrossFit Open Workout 17.3

SATURDAY

In teams of 2, complete:
1000-meter row
120 lateral box step-ups
1000-meter row
120 sit-ups
1000-meter row
120 pull-ups or ring rows
1000-meter row
120 push-ups with shoulder taps on each side