Week of 2018.02.26 – 2018.03.03


Push press: 4 x 5 reps, performing the heaviest set of 5 possible for each set

With a partner, complete 16 total rounds of:
12 kettlebell swings
Overhead kettlebell carry, left side, down and back
Overhead kettlebell carry, right side, down and back
Alternate after each partner completes one full round.


3 supersets of:
A1. Front squat, 10 reps at 60% of 1-rep max
A2. Box jumps, 10 reps, as high as possible

3 rounds for time of:
30 goblet squats (light load)
20 hand-release push-ups
10 chest-to-bar pull-ups


Deadlift: 3 x 10 reps at 55-60% of 1-rep max

4 rounds for time of:
400-meter run
12 double-dumbbell power cleans (moderate/light load)
50 double-unders


Flow workout – 10 rounds at a conversational pace:
200-meter row
50-foot walking lunges (bodyweight / no load)
10 double-dumbbell strict presses (light load)
7 burpees

Weighted knee raises, 4 x 10 reps


CrossFit Open Workout 18.2


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