Week of 3/18/19-3/24/19

Monday:
5 sets:
Front Foot Elevated Split Squat x 8 reps
*rest 90 sec*

+

EMOM 12:
Min 1 – Squat Cleans x 10 reps (135/95)
Min 2 – Russian KBS x 15-20 reps (50/35)
Min 3 – Toes To Bar x 10-15 reps

Tuesday:
On a 15 minute clock:
Barbell Bench Press – build to a 1 rep max

+

AMRAP 9:
35 Double Unders
15 DB Push Press (50/35)
10 Handstand Pushups

Wednesday:
For Time:
60 Calorie Row
50 Weighted Step-ups (53/35) (20″ box)
40 Burpees
30 Calorie Bike
20 Thrusters (95/65)
10 Muscle Ups (modify muscle ups to 3x pullups/inverted rows)

Thursday:
AMRAP 20:
2 Laps Run
1 Lap Farmer’s Carry
1 Min Wall Sits
20 Air Squats

Friday:
4 Rounds:
90 sec on, 30 sec off:
-Ski ERG
-KB Suitcase Deadlift
-Weighted Sit-ups

Saturday:
CrossFit Games Open 19.5
TBA

Sunday:
Open Gym