2.4.19 – 2.9.19

Monday: 2.4.19

Hang snatch high pull + hang power snatch + hang squat snatch
In 12 Minutes or less, build to three sets at the same weight.


For time
10 Overhead squats 95/65#
15 Toes to bar
10 Overhead squats
15 Toes to bar
10 Overhead squats

This will be challenging for most of us so modify appropriately.  Ideally, there will be no unintentional misses on the overhead squats and the toes to bar will stay consistent throughout.

Tuesday: 2.5.19

CrossFit Open Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats 50/35# per hand
Bar-facing burpees

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

Compare to 3.2.18


Wednesday: 2.6.19

4 Alternating rounds of each in 8 minutes or less
Handstand skill work (holds, walking, kipping technique, etc)
Strict pull up work


30-20-10 Reps of
Sit ups
Russian kettlebell swings 55/35#
Push press (1/4 squat) wall ball shots 20/14# (hit the target, not the support arm)

Thursday: 2.7.19

For time

3 Rounds of
50 Double unders
20 Push ups
10 Alternating single leg squats (5 per leg)

Immediately into,

3 Rounds of
5 Bar muscle ups
2 Slam ball over shoulder
10 Cals on air bike

Friday: 2.8.19

7 Minute amrap of
5x Hang power cleans 135/85#
3x Thrusters 135/85#

The bar must stay off of the ground for the entire set in order to count.  Compare to 2.2.18

Then, time permitting

Flex Thigh-Day

Saturday: 2.9.19

At 0:00
Cardio benchmark, choose one of the following
-Run 1 mile
-Row 2000m
-Bike 5000m
9 min time cap

Then, at 10:00

3 Rounds for time of
20 Single arm dumbbell hang clean and jerks 50/35# (switch hands every 5 reps)
20 Alternating overhead step back lunges with the same dumbbell (10 per leg)
20 Bar dips
20 Air squats