Week of 2018.03.12 – 2018.03.17

MONDAY

Back squat: 5 x 3 reps at 75% of 1-rep max

Every minute on the minute for 12 minutes perform:
Even minutes – 10 deadlifts + 5 push presses (135 lb / 95 lb)
Odd minutes – 10 strict pull-ups
Modify load and reps as necessary.

TUESDAY

With a partner, complete 10 rounds for time of:
32 alternating dumbbell snatches (50 lb / 35 lb)
16 toes-to-bars
2 rope climbs
Split work as desired.

4 sets of:
20-second ring support hold, top position
20-second rest
20-second ring support hold, bottom position
20-second rest

WEDNESDAY

For time:
40 wall balls shots
10 burpee box jumps
30 walls balls shots
10 burpee box jumps
20 wall balls shots
10 burpee box jumps
10 wall balls shots
10 burpee box jumps

THURSDAY

3 sets of:
2 strict presses (80-85% of 1-rep max)
10 strict dips
2 strict presses
10 weighted push-ups
Complete each set with minimal rest between reps; take longer recovery rests between sets.

Row: 3 x 750 meters
Follow a 1:1 work-to-rest ratio.

FRIDAY

CrossFit Open Workout 18.4
TBA

SATURDAY

4 rounds for time of:
400-meter run (weather permitting)
21 kettlebell swings
15 ring rows

Weighted front plank: 3 x 1 minute