Week of 3/11/19-3/17/19

Monday:
4 sets:
A1. DB Split Squat x 16 reps (8/side)
rest 30s
A2. :30s Russian KB Swings (70/53)
rest 90s

+

3 sets:
1 min AB
1 min Goblet Squats (53/35)
1 min Goblet Lunges (53/35)
Rest 1 min

Tuesday:
5 sets:
BB Bench Press x 2 reps

+

AMRAP 9:
3 Shoulder to Overhead @ 115/75
3 Pull Ups
3 Toes to Bar
6, 6, 6, 9, 9 , 9 etc.

Wednesday:
3 sets:
A1. Barbell Hip Thrust x 12 Reps
Rest 30 sec
A2. X-Band Walk x 20 steps/direction,
Rest 1 min

+

AMRAP 15
9 Deadlifts (155lbs / 100lbs)
12 Push-ups
15 Box jumps (24″/20″)

Thursday:
1000m Row
+
10-9-8-7-6-5-4-3-2-1
Power Cleans (135/95)
Burpees over the bar
+
1000m Row

Friday:
EMOM 24
Min 1: 10/7 Cal Ski
Min 2: 12-16 DB Snatches (50/35)
Min 3: 25 DU’s + 15 Air Squats

Saturday:
CrossFit Games Open 19.4
TBA

Sunday:
Open Gym