Week of 2019.01.14 - 2019.01.19

MONDAY

Snatch complex: 1 hang squat snatch + 1 full squat snatch, 8 x 1 rep of the complex every 90 seconds (build or maintain load across sets).

3 rounds for total reps:
Row for calories, 90 seconds
Rest, 30 seconds
Alternating dumbbell snatches (50 lb / 35 lb), 90 seconds
Rest, 30 seconds
AbMat sit-ups, 90 seconds
Rest, 30 seconds

TUESDAY

Front squat: 8 x 3 reps every 2 minutes at 70% of one-rep max

3 rounds for time:
10 chest-to-bar pull-ups
10 front squats (165 lb / 110 lb)
50 double-unders

WEDNESDAY

5 supersets of:
A1. Narrow-grip bench press, 3 reps (as heavy as possible for each set)
A2. Single-arm ring row, 10 reps per side

5 rounds for time:
10 deadlifts (225 lb / 155 lb)
10 box jumps (30” / 24”)

THURSDAY

With a partner, complete 2 rounds for time:
20 bar-facing burpees
20 hang squat cleans (95 lb / 65 lb)
20 toes-to-bars
20 thrusters (95 lb / 65 lb)

Row 60 calories total, then complete 2 more rounds at a heavier load (115 lb / 80 lb)

Row 60 calories total, then complete 2 final rounds at a heavier load (135 lb / 95 lb)

Time cap: 40 minutes

FRIDAY

CrossFit Open preparation: after warming up, practice kipping or muscle-up transitions for 10 minutes

21-18-15-12-9-6-3 reps for time:
Power snatch (75 lb / 55 lb)
After each set of snatches, complete 3 muscle-ups
Scale 3 muscle-ups to 6 chest-to-bar pull-ups, 6 chin-over-bar pull-ups, or 6 jumping chest-to-bar pull-ups

SATURDAY

Partner Fight Gone Bad – 3 rounds for time:
60 wall ball shots
60 box jumps
60 sumo deadlift high-pulls
60 push presses
60-calorie row
Rest 1 minute between each round