Week of 2019.02.25 - 2019.03.02

MONDAY

Push press: 4 x 5 reps (as heavy as possible for each set)

With a partner, complete as many reps and rounds as possible in 15 minutes of:
P1 – 12 kettlebell swings
P2 – 8 burpees
P1 – down-and-back kettlebell overhead carry, left side + down-and-back kettlebell carry, right side
P2 – down-and-back kettlebell overhead carry, left side + down-and-back kettlebell carry, right side
Alternate P1/P2 each round.

TUESDAY

3 supersets of:
A1. Front squat, 10 reps at 60% of 1-rep max
A2. Box jump, 10 reps (as high as possible)

3 rounds for time:
30 goblet squats (light load)
20 hand-release push-ups
10 strict pull-ups

WEDNESDAY

Deadlift: 4 x 10 reps at 55-60% of 1-rep max

4 rounds for time:
400-meter run (weather permitting) or row
15 dumbbell power cleans (light/moderate load)
50 double-unders

THURSDAY

Bench press: 4 x 5 reps (as heavy as possible)

10-round flow:
200-meter row
50-foot walking lunge (unweighted)
10 dumbbell strict presses (light load)
7 burpees

AbMat sit-ups, 3 x 25 reps
Flutter kicks, 100 reps

FRIDAY

CrossFit Open Workout 19.2:
To be announced

SATURDAY

In teams of 3, complete for time:
120 power snatches (75 lb / 55 lb)
120 box jump-overs
12 rope climbs (or 24 chin-ups)
90 power snatches (95 lb / 65 lb)
90 box jump-overs
9 rope climbs (or 18 chin-ups)
60 power snatches (115 lb / 80 lb)
60 box jump-overs
6 rope climbs (or 12 chin-ups)
30 power snatches (135 lb / 95 lb)
30 box jump-overs
3 rope climbs (or 6 chin-ups)

Time cap: 30 minutes