3.19.18 – 3.24.18

Monday: 3.19.18

1x Power snatch + 1x hang squat snatch
In 10 minutes or less, build to a heavy single of the complex listed.  Do not drop the bar between reps.  Focus on receiving the bar with the elbows locked out and the feet in the proper position before adding more weight.


9 Minute amrap of
5x Power snatch 95/65# (or 70% from the complex earlier, whichever is lighter)
5x Overhead squat with the same bar
50x Double unders

Tuesday: 3.20.18

On the minute for 20 minutes (5 rounds of each)
Station 1: 10/7 Cals on air bike
Station 2: 10x Power cleans 135/85#
Station 3: 10x Box jumps 24/20#
Station 4: 10x Toes to bar

If at any point you cannot finish within a minute, the workout becomes an amrap.  Completing the workout as prescribed equals a score of 20 rounds.  Use the rowers as a backup if needed.

Wednesday: 3.21.18

3 Rounds, each for time of
27′ Sled push 135/90# additional weight
27′ Backward sled drag 135/90# additional weight
27′ Single arm overhead lunge, right hand 50/35#
27′ Single arm overhead lunge, left hand 50/35#
5x Slam ball load to 60/54″ platform

Rest at least 6 minutes between rounds.  Record fastest round, slowest round, and any modifications.

Thursday: 3.22.18

Ring skill work
Candlestick inverted hold
Skin the cat
Front/back lever


Every 3:00 for 4 rounds
200m Run
20x American kettlebell swings 55/35#
10x Pull ups

The last round is for time.

Friday: 3.23.18

CrossFit Open WOD 18.5

7 Minute amrap of
Thrusters 100/65#
Chest to bar pull ups

3-6-9-12… reps of each.  Continue adding 3 reps after each completed set until time runs out. 

Saturday: 3.24.18

18 Minute amrap of
1x Rope climb
9x Box jump overs
9x Deadlifts 185/125#
9x Bar dips