Week of 2019.02.18 - 2019.02.23

MONDAY

3 supersets of:
A1. Back squat, 10 reps at 75% of 1-rep max
A2. Single-leg kettlebell/dumbbell Romanian deadlift, 12 reps

As many rounds and reps as possible in 12 minutes of:
40 wall ball shots
20 toes-to-bars

TUESDAY

3 supersets of:
A1. Dumbbell bench press, 15 reps
A2. Dumbbell/kettlebell single-arm row, 15 reps per side
A3. Dumbbell pullover, 15 reps

For time:
25 bar-facing burpees
25-calorie row
25 clean-and-jerks (135 lb / 95 lb)
25-calorie row
25 bar-facing burpees

WEDNESDAY

Power snatch: build to heavy set of 5 touch-and-go reps

For time:
100 double-unders
21 deadlifts (225 lb / 155 lb)
21 handstand push-ups
100 double-unders
15 deadlifts
15 handstand push-ups
100 double-unders
9 deadlifts
9 handstand push-ups

THURSDAY

3 supersets of:
A1: Front squat, 10 reps at 45-50% of 1-rep max (light and fast)
A2. High box jump, 10 reps

Interval rows – 1:1 work/rest:
1 x 1000-meter row
2 x 500-meter row
4 x 250-meter row

Weighted plank, 3 x 90 seconds with as heavy as possible load

FRIDAY

CrossFit Open Workout 19.1:
To be announced

SATURDAY

With a partner, complete as many rounds and reps as possible in 22 minutes:
20 double-dumbbell step-ups
40 alternating dumbbell snatches
60-calorie row

Weighted AbMat sit-ups: 3 x 30 reps