Week of 2018.02.19 – 2018.02.24

MONDAY

3 supersets of:
A1. Back squat, 10 reps at 75% of 1-rep max
A2. Single-leg kettlebell/dumbbell good mornings, 12 reps per side

As many rounds and reps as possible in 12 minutes of:
40 wall ball shots
20 toes-to-bars

TUESDAY

4 supersets of:
A1. Barbell high pull, 12 reps
A2. Barbell Pendlay row, 12 reps

As many rounds and reps as possible in 6 minutes of:
3 dumbbell push presses, left side
3 dumbbell push presses, right side
3 lateral burpees over dumbbell
6 dumbbell push presses, left side
6 dumbbell push presses, right side
6 lateral burpees over dumbbell
9 dumbbell push presses, left side
9 dumbbell push presses, right side
9 lateral burpees over dumbbell
... etc., adding 3 reps to each movement each round.

Rest 3 minutes, then repeat.

WEDNESDAY

For time:
400-meter run
21 deadlifts (225 lb / 155 lb)
21 box jumps
400-meter run
15 Deadlifts
15 Box Jumps
400-meter run
9 deadlifts
9 box jumps

THURSDAY

Rowing interval training:
1000-meter row x 1
500-meter row x 2
250-meter row x 4
Follow a 1:1 work-to-rest ratio.

Weighted plank, 3 x 1 minute

FRIDAY

CrossFit Open Workout 18.1
TBA

SATURDAY

With a partner, complete as many rounds and reps as possible in 22 minutes of:
20 double-dumbbell weighted step-ups
40 alternating dumbbell snatches
60-calorie row
Split work as desired.

Weighted AbMat sit-ups, 3 x 30 reps