Week of 2019.03.11 - 2019.03.16

MONDAY

Back squat: 5 x 3 reps at 75% of 1-rep max

Every minute on the minute for 12 minutes:
Even – 10 deadlifts + 5 push presses (135 lb / 95 lb)
Odd – 10 strict pull-ups
Scale loads and reps as necessary.

TUESDAY

10 rounds for time:
12 alternating dumbbell snatches (50 lb / 35 lb)
10 toes-to-bars
1 rope climb

4 rounds of:
Ring support hold – top position, 20 seconds
Rest, 20 seconds
Ring support hold – bottom position, 20 seconds
Rest, 20 seconds

WEDNESDAY

4 supersets of:
A1. Kettlebell front rack step-up, 6 reps per side
A2. Kettlebell Romanian deadlift, 12 reps

For time:
40 wall ball shots
10 burpee box jumps
30 walls ball shots
10 burpee box jumps
20 wall ball shots
10 burpee box jumps
10 wall ball shots
10 burpee box jumps

THURSDAY

3 sets of:
3 heavy strict presses
10 strict dips
3 heavy strict presses
15 push-ups
Perform all reps as quickly as possible while maintaining good form, then rest between sets.

Row: 3 x 750 meters, 1:1 work to rest

FRIDAY

CrossFit Open Workout 19.4:
To be announced

SATURDAY

4 rounds for time:
400-meter run (weather permitting)
21 kettlebell swings
15 ring rows

Weighted plank: 3 x 1 minute