March 12-18th

Monday

Every 1:30 for 10:30
2 Snatches, pick load

4 rounds for time of:
15 Wall Balls, 20/14 lbs
30 Double Unders
5 Power Cleans, 155/105 lbs
10 Push-ups

Tuesday

Front Squat 5-5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.

3 rounds for time of:
Walking Lunge, 75 ft
20 Dumbbell Snatches, 50/35 lbs
21 Pull-ups
7 Deadlifts, 225/155 lbs

Wednesday

Push Press 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.

2 rounds for time of:
20 Handstand Push-ups
40 Row Calories
60 Thrusters, 45/35 lbs

Thursday

Complete as many rounds as possible in 30 mins of:
40 Burpees
40 Jumping Split Lunges
Run, 3 mins
40 Russian Kettlebell Swings, 35/20 lbs
20 Turkish Get Up Alternating Arms, 35/20 lbs

Perform at 75%....

Friday

CrossFit Open 18.4

Saturday

4 rounds for time of:
2 Bear Complexes, 115/80 lbs
20 Front Rack Lunges
20 Box Jumps, 24/20 in
2 Bear Complexes, 115/80 lbs
20 Sit-ups
20 Pull-ups
2 Bear Complexes, 115/80 lbs
20 Burpees
20 Goblet Squats, 53/35 lbs

Bear Complex is: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press

Sunday

Overhead Squat 3-3-3-3-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.

Complete as many rounds as possible in 12 mins of:
20 Hang Power Snatches, 95/65 lbs
15 Shoulder-to-overheads
10 Hang Power Cleans