Week of 2018.03.05 – 2018.03.10

MONDAY

3 supersets of:
A1. Strict press, 10 reps
A2. Dumbbell row, 10 reps per side

Every minute on the minute for 12 minutes:
Minute 1 – battle rope, 40 seconds
Minute 2 – back squats with empty barbell, 40 seconds
Minute 3 – push-ups, 40 seconds

TUESDAY

With a partner, complete for time:
1500-meter row
30 clean and jerks (155 lb / 105 lb; moderate load)
50 toes-to-bars
1000-meter row
20 clean and jerks
40 toes-to-bars
500-meter row
10 clean and jerks
30 toes-to-bars
Split work as desired.

WEDNESDAY

3 supersets of:
A1. Dumbbell split squat, 8 reps per side
A2. Barbell good morning, 8 reps

20-18-16-14-12-10 reps for time of:
Wall ball shots
AbMat sit-ups

THURSDAY

Row: 3 x 500 meters
Rest 3 minutes between sets.

Rest for 5 minutes, then every minute on the minute for 9 minutes of:
Minute 1 – Jog, 5 x (25 feet forward + 25 feet backward)
Minute 2 – Kettlebell swing, 12 reps
Minute 3 – Burpee, 10 reps

FRIDAY

CrossFit Open Workout 18.3
TBA

SATURDAY

Every 6 minutes for 30 minutes (5 rounds) of:
Row for calories (20 cal / 15 cal)
10 thrusters (95 lb / 65 lb)
10 box jumps

4 rounds of:
Hollow body hold, 20 seconds
Rest, 10 seconds
Arch body hold, 20 seconds
Rest, 10 seconds