Week of 2019.09.23 - 2019.09.28

MONDAY

Deadlift: 5 x 5 reps with 3-second descents; build to a heavy set

27-21-15-9 reps for time:
Row for calories
Handstand push-ups

TUESDAY

Front squat: 4 x 8 reps at 65-70% of 1-rep max

Every 90 seconds for 7 rounds:
7 burpee pull-ups
7 toes-to-bars
Scale reps as needed to complete each round within 1 minute

WEDNESDAY

Strict press:
3 x 3 reps at 80% of 1-rep max
3 x 10 reps at 60% of 1-rep max

3 rounds for time:
30 double-unders
20 wall ball shots
15 ring rows

THURSDAY

Hang power clean: within a 15-minute window, build to a heavy set of 3 reps

Every minute on the minute for 16 minutes:
Minute 1 – row sprint, 40 seconds
Minute 2 – battle rope, 40 seconds
Minute 3 – kettlebell front rack hold, 40 seconds
Minute 4 – rest

FRIDAY

CrossFit Open Workout 17.1

For time:
10 dumbbell snatches (50 lb / 35 lb)
15 burpee box jump-overs (24" / 20")
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

SATURDAY

With a partner, complete as many rounds and reps as possible in 20 minutes of:
10 goblet squats (53 lb / 35 lb)
15 ring push-ups
5 strict pull-ups
Alternate partners after each movement

Static deadlift hold: 3 x 1 minute