Tuesday, April 1st

Power Snatch + OHS + Hang Snatch + OHS

"Lynne"
5 Rounds
Max Rep Bodyweight Bench Press
Max Rep Pull-ups
- Rest 3 minutes between rounds

1000m Row

Monday, March 31st

Power Clean + Front Squat + Clean + Push Jerk + Split Jerk

Partner A - Run 400 Meters
Partner B - AMRAP C&J (135/95)
Switch & Repeat
- then
Partner A - Run 400 Meters
Partner B - AMRAP Back Squat
Switch & Repeat
- then
Partner A - Run 400 Meters
Partner B - AMRAP Pull Ups
Switch & Repeat
- then
Partner A - Run 400 Meters
Partner B - AMRAP Burpees
Switch & Repeat

Saturday, March 29th

Power Clean 2

3 Rounds
7 Power Cleans (185/125)
14 Pull-ups
21 Air Squats

Friday, March 28th

Thruster 3

CrossFit Games Open 14.5

21-18-15-12-9-6-3
Thrusters
Bar-hop Burpees

Thursday, March 27th

Back Squat 8

10,8,6,4,2
Pull-ups
Single arm KB Swings L
Single arm KB Swings R
Front Squats (135/95)

Wednesday, March 26th

Power Clean
5 x 1 @ 80-85% of 1RM

Deadlift 5

5 Rounds
5 Deadlifts (275/175)
10 Box Jumps
15 Push-ups

Tuesday, March 25th

3 pos Snatch
High Hang, Hang, Floor

Press 1

"Venom 2"
30 - 20 - 10
Thrusters 95 / 65
Burpees
Wallballs

Monday, March 24th

Skill Work
3 Rounds
10 CTB Pull-ups
10 HSPUs
10 Pistols

"Bear Complex"
7 sets of the sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Saturday, March 22nd

OTM 10
Clean 2

Back Squat 10

4 Rounds
400m Run
15 Push-ups
15 KB Swings

Friday, March 21st

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

Thursday, March 20th

50ft Farmer's Walk

21 - 15 - 9
Pull-ups
KB Swings
Burpees

7 Rounds
1:00 Row
:30 Rest

Wednesday, March 19th

Legless Rope Climbs and Pistol Skill Work

Push Press 4

AMRAP in 12
5 Push Presses
10 Box Jumps
15 Wallballs

Tuesday, March 18th

Muscle-up and HSPU skill work

Power Snatch + Overhead Squat + Snatch 1

"Jackie"
1000m Row
50 Thrusters 45/35
30 Pull-ups

Monday, March 17th

Hang Clean + Clean & Jerk 1

"Filthy Fifty"

50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings (25/35 pounds)
50 Walking Lunges
50 Knees to Elbows
50 Push Presses (35/45 pounds)
50 Good Mornings (45/35 pounds)
50 WallBalls (14/20 pound ball)
50 Burpees
50 Double-Unders

Saturday, March 15th

Muscle-up Skill Work

Clean 2

Front Squat 3

15 Front Squats
400m Run
15 Push Presses
400m Run
15 Thrusters
400m Run
15 Push Presses
400m Run
15 Front Squats

Friday, March 14th

Deadlift 3

CrossFit Games Open 14.3

135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

Thursday, March 13th

Every minute on the minute for 10 minutes:
Perform 5 Pull-ups

Elite:  L-sit Pull-ups
Advanced:  Strict and/or weighted
Intermediate:  Kipping
Beginner:  Band assisted

10,9,8,7,6,5,4,3,2,1
Front Squats (95/65)
Burpees

Wednesday, March 12th

Power Clean & Jerk 1+2

7 Rounds
4 Heavy Power Clean & Jerks
10 Wallballs

10 Rounds
:40 sec Row
:20 Rest

Tuesday, March 11th

HSPUs
5 Sets of
Max Strict + Max Kipping
- rest 1-2 minutes between sets.

Back Squat 3

"Helen"
3 Rounds
400m Run
21 KB Swings
12 Pull-ups

Monday, March 10th

Pistol & HSPU skill work

Hang Snatch + Snatch + OHS 1

"Fight Gone Bad" - ish

3 Rounds
1 min Wall-balls (20/14)
1 min KB Swings (53/35)
1 min Box Jumps
1 min Push Presses (75/55)
1 min Row (Calories)
1 min Rest

Saturday, March 8th

Muscle Up Skill Work

Squat Clean Thruster 3

AMRAP in 12
5 Toes to Bar
7 Thrusters (95/65)
9 KB Swings

Thursday, March 6th

Power Snatch 2

1000m Row
50 DB Snatches (alternating arms)
30 Burpees

Wednesday, March 5th

OTM 10
3 touch-and-go Power Cleans + 3 Push Presses @ 70% of 1RM Clean & Jerk

AMRAP in 4
5 Push Presses (135/95)
5 Back Squats
10 Wallballs
- Rest 3 Minutes
AMRAP in 3
- Rest 2 minutes
AMRAP in 2
- Rest 1 minute
AMRAP in 1

Tuesday, March 4th

Muscle-up Skill Work
Practice
- Transitions
- Kipping Ring Dips
- Kipping Swings
- Turning out rings at the bottom

Back Squat 4

10,9,8,7,6,5,4,3,2,1
KB Swings
Goblet Squats
CTB Pull-ups

Monday, March 3rd

3 Rounds
Max CTB Pull-ups
- rest 1 minute
Max HSPUs
- rest 1 minute

Clean + Front Squat + Jerk 1

CrossFit Games Open 13.4
AMRAP in 7
3 Power Clean & Jerks (135/95)
3 Toes to Bar
6/6, 9/9, 12/12, etc