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Tuesday 180313

Even: Shoulder Press 2xOdd: Weighted Chin-up 2×12 minute EMOMRing Push-ups 100xToes to Bar 100xKettlebell Switch Snatch 100xPartition as needed

Friday 180309

Warm-up: Sky Reach 10x(10s), Rebounding Box Jumps 20x, Inchworm Push-up and hold last one 10xs-3 RoundsCrossFit Open 18.3Double Unders 100xOverhead Squats 115#/75# 20xDouble Unders 100xRing Muscle-ups 12xDouble Unders 100xDumbbell Snatch 50#/35# 20xDouble Unders 100xBar Muscle-up 12×2 Rounds14 minute AMRAP

Thursday 180308

Prisoner Stretch 10x, Rolling Wall Bridge 10x(10s), Wall Facing Handstand Hold 60s, Barbell Ramp-up-3 RoundsEven: Push Jerk 5×3Odd: Straight Arm WorkWork every 90s-10 RoundsLow Hang Power Snatch 75#/55#Push-upRow for caloriesWork 30s/Rest 30s7 Rounds

Friday 180302

CrossFit Open 18.2Dumbbell Squats 50’s/35’s 1,2,3…10xBar Facing Burpees 1,2,3…10xWith time remained establish a 1RM of a Clean12 minute capRow 250m, Inchworm, Wall Squat 10x(10s), Barbell Ramp-up-3 Rounds

Thursday 180301

Back Squat 1xSnatch 1xWork a heavy back squat and then immediately lift a snatch that is comfortable to work speed and techniqueKettlebell Switch Snatch 50xSit-ups 50xBox Jump 50xSit-ups 50xRow for 50 caloriesSit-ups 50x