Monday –  03/12/18

Skill

5 rounds of

30 seconds of thrusters 95/65 lb
90 seconds rest
30 seconds of snatches 95/65 lb
90 seconds rest

Metcon

AMRAP in 5 Minutes
6 front rack walking lunge steps 95/65 lb
7 push-ups

Weightlifting

EMOM for 21 Minutes

1 Squat Snatch
3 each at 70, 75, 80, 82.5, 85,87.5, 90%

Tuesday –  03/13/18

Strength

Deadlift
5-5-5-5-5

Metcon

AMRAP in 12 Minutes

10 Kettlebell swings 40/32 kg
20 Sit-ups
30 Double unders

Weightlifting

E90s for as long as possible

5 Squat cleans

start at 50% and work up to a max for the day
does not need to be TnG
complete all lifts within 45 seconds allowing 45 seconds to rest and add weights

Wednesday –  03/14/18

Gymnastics

EMOM for 10 Minutes

Straight set of toe-to-ba

Metcon

6 rounds of 1 minute on each station

two arm dumbbell front squats 50/35 lb
row for calories

Weightlifting

EMOM for as long as possible

1 hang squat snatch

start at 60% and work up to a max for the day

Thursday – 03/15/2018

Strength

Push Press
2-2-2-2-2

Metcon

CrossFit Open 13.2

AMRAP in 10 Minutes

5 Shoulder to overhead 115/75 lb
10 Deadlift 115/75 lb
15 Box Jumps 24/20″

Gymnastics

EMOM for 10 Minutes

15 double unders then max set of kipping HSPU

Friday – 03/16/2018

Rest

Saturday – 03/17/2018

18.4