Week of 2018.03.19 – 2018.03.24

MONDAY

Front squat: 4 x 6 reps at 70% of 1-rep max

With a partner, complete 10 rounds for time of:
8 thrusters (95 lb / 65 lb)
8 box jumps (24" / 20")
15 AbMat sit-ups
Alternate after each partner completes one full movement.

TUESDAY

Hang power snatch: 8 x 5 reps on the minute (heaviest unbroken sets possible)

As many rounds and reps as possible in 5 minutes of:
5 deadlifts (185 lb / 125 lb)
5 bar-facing burpees
Rest 3 minutes, then repeat.

WEDNESDAY

Push press:  build to a heavy triple, then perform 2 x 6-8 reps at 80% of heavy triple weight

Every minute on the minute for 16 minutes:
Minute 1 – man maker, 3 reps
Minute 2 – alternating dumbbell lunge, 12 reps (6 per side)
Minute 3 – single-arm dumbbell hang clean and jerk, 8 reps (left side)
Minute 4 – single-arm dumbbell hang clean and jerk, 8 reps (right side)

THURSDAY

4 supersets not for time of:
A1. Alternating dumbbell bench press, 20 reps (10 per side)
A2. Single-dumbbell pullover (lying on the bench), 10 reps

3 sets for time of:
500-meter row
30 double-unders
10 Russian-style kettlebell swings
Rest 3 minutes between sets.

FRIDAY

CrossFit Open Workout 18.5
TBA

SATURDAY

As many rounds and reps as possible in 16 minutes of:
60-calorie row
50 alternating dumbbell snatches
40 wall balls shots
30 ring push-ups
20 pull-ups

Ring plank, 3 x 45 seconds