2021-03-08

Mon

Every 2:30 x 6 Rounds

250m Row + 3 Power Snatch (increasing)

—

30 Single Arm Devil Press

60 Toes to Bar

90 Wall Ball

**Break up however you want. Just do the work

Tues

Every 2min x 8 Rds

3 Seated Box Jump + Front Squat (increasing)

** Rep scheme on the back squat is 5,5,4,4,3,3,2,1

—

25min AMRAP w/ a partner

100 Double Under

100 Cals

80 Alt DB Snatch

80 Situps

80 DB Power Clean (use 2 DB)

60 Pushups

40 Russian twists w/ dumbbell (L+R=1)

40 DB Push Press (use 2DB)

Wed

Every 2min x 10 rounds alternate

10 Bench Press

10 Deadlift

—

90sec AMRAP x 6 Rounds

6/4 Cals Bike

6 KB Swings

**Rest 90 sec after each round

Thurs

Every 90sec x 8 Rounds

4 Hang Power Clean + 5 Front Squat + 6 Burpees (try for same weight as last week)

—

4min AMRAP x 4 Rounds

400m Run, then in remaining time max rounds of

4 Shoulder to Overhead

6 Pullups

**Rest 1min after each 4min Round

Fri – CrossFit Open workout 21.1