Week of 2019.03.18 - 2019.03.23

MONDAY

Hang power snatch: 8 x 5 reps on the minute (as heavy as possible)

As many rounds and reps as possible in 5 minutes of:
5 deadlifts (185 lb / 125 lb)
5 bar-facing burpees

Rest 3 minutes, then repeat.

TUESDAY

Front squat: 4 x 6 reps at 70% of 1-rep max

With a partner, complete as many rounds and reps as possible in 14 minutes of:
6 thrusters (115 lb / 80 lb)
8 box jumps (24” / 20”)
10 toes-to-bars
Alternate partners after each complete movement.

WEDNESDAY

Push press:
• Find a heavy triple
• 2 x 6-8 reps at 80% of heavy triple load

Every minute on the minute for 16 minutes:
Minute 1 – dumbbell man-maker, 3 reps
Minute 2 – alternating dumbbell lunge, 12 reps (6 per side)
Minute 3 – single-arm dumbbell hang clean and jerk, 10 reps (left side)
Minute 4 – single-arm dumbbell hang clean and jerk, 10 reps (right side)

THURSDAY

4 supersets of:
A1. Alternating dumbbell bench press*, 15 reps per side
A2. Single-dumbbell pullover, 15 reps
* Non-working arm each rep should be locked out in extended position.

3 rounds, each for time:
500-meter row
50 double-unders
15 American-style kettlebell swings
Rest 3 minutes between rounds; your score is your slowest round.

FRIDAY

CrossFit Open Workout 19.5:
To be announced

SATURDAY

As many rounds and reps as possible in 20 minutes of:
60-calorie row
50 alternating dumbbell snatches
40 wall ball shots
30 ring push-ups
20 pull-ups

Ring plank: 3 x 45 seconds