Week of 2019.03.04 - 2019.03.09

MONDAY

3 supersets of:
A1. Strict press, 10 reps
A2. Dumbbell row, 10 reps

Every minute on the minute for 12 minutes:
Minute 1 – battle rope, 40 seconds
Minute 2 – back squat (95 lb / 65 lb from the floor), 40 seconds
Minute 3 – burpees, 40 seconds

TUESDAY

With a partner, complete for time:
1500-meter row
30 clean-and-jerks (135 lb / 95 lb; moderate load)
50 toes-to-bars
1000-meter row
20 clean-and-jerks
40 toes-to-bars
500-meter row
10 clean-and-jerks
30 toes-to-bars
Split work between partners as desired.

WEDNESDAY

3 supersets of:
A1. Dumbbell single-leg split squat, 8 reps per side
A2. Barbell good morning, 8 reps

20-18-16-14-12-10 reps for time:
Wall ball shots
Pull-ups

THURSDAY

Row: 3 x 500 meters (rest 3 minutes between efforts)

Rest for 5 minutes, then every minute on the minute for 9 minutes:
Minute 1 – kettlebell swing, 15 reps
Minute 2 – kettlebell deadlift, 15 reps
Minute 3 – handstand push-up, 10 reps

FRIDAY

CrossFit Open Workout 19.3:
To be announced

SATURDAY

Every 5 minutes for 5 rounds (25 minutes total):
Row for calories (20 cal / 15 cal)
12 thrusters (95 lb / 65 lb)
12 box jumps

4 rounds of:
Hollow body hold, 20 seconds
Rest, 10 seconds
Arch body hold, 20 seconds
Rest, 10 seconds