Week of 2019.02.04 - 2019.02.09

MONDAY

Every 4 minutes for 5 rounds (20 minutes total):
Row for calories (25 cal / 20 cal)
Ring push-ups (20 reps / 15 reps)
AbMat sit-ups, 20 reps

Suitcase + waiter’s carry: 3 x 100 feet per side (200 feet total each set)

TUESDAY

Back squat: 10 x 3 reps on the minute at 65% of 1-rep max

Every minute on the minute for 12 minutes:
Minute 1 – alternating dumbbell snatch, max reps
Minute 2 – box jumps, max reps
Minute 3 – burpees, max reps

WEDNESDAY

Push press: build to a heavy set of 5 reps

1-2-3-4-5-6-7-8-9-10 reps for time:
devil press
Complete 30 double-unders after each round

THURSDAY

CrossFit Open Workout 14.4

Complete as many rounds and reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots (20 lb / 14 lb)
30 cleans (135 lb / 95 lb)
20 muscle-ups

FRIDAY

Deadlift: build to a heavy set of 3 reps

As many rounds and reps as possible in 12 minutes of:
3 deadlifts
3 handstand push-ups
6 deadlifts
6 handstand push-ups
9 deadlifts
9 handstand push-ups

Increase deadlift load each round, with Rx loads of:
Round 1 – 185 lb / 125 lb
Round 2 – 225 lb / 155 lb
Round 3 – 275 lb / 185 lb
Round 4 – 315 lb / 215 lb
Round 5 – 365 lb / 245 lb

SATURDAY

As many rounds and reps as possible in 7 minutes of:
7 power cleans
7 burpees over barbell
7 pull-ups

Rest 3 minutes, then as many rounds and reps as possible in 7 minutes of:
7 power snatches
7 burpees over barbell
7 toes-to-bars

Kettlebell front rack hold: 2 x max effort