March 17th 2019

Monday
A. Primer (80% effort)
     5 Rounds
     2 Rope Climbs (or 10 Ring Rows)
     10 DB Thrusters (50s/35s)

B. Heavy Front Squat Double

C. Push Press Single

D. 10-1  (RX+ = C2B)
     Thrusters (95/65)
     Pull-ups 

Tuesday
A. AMRAP 15
     20 Calorie Row
     10 Burpee Box Jump Overs (24/20)

B. 5 Rounds
     20 KB Swings (53/35)
     15 Cal Ski
     10 Cal Bike
     1 Minute Rest

Wednesday
A. Snatch + Low Hang Snatch - Build to Heavy Complex

B.  5 Rounds
     15 OH Squats (95/65)
     20 Front Rack Lunges (95/65)
     5 Muscle Ups (or 10 Ring Dips/Pushups)
     2 Minute Rest

Thursday - Running and Sled

Friday - 19.5

March 12th 2019

180312
A. Sets of 10 Climbing Back Squats w/ 15 Cal Ski following each set

B. 6 RFT
     5 Power Cleans (155/105)
     10 DB Push Press (50s/35s)


180313
A.  4 RFT
      8 Pull-ups (any style)
     10 DBalls (100/70)
     20/15 Calorie Bike

B.  AMRAP 12
      3 Muscle Ups (Scale to Ring Dips or Jumping Muscle Ups)
      6 Deadlifts (225/155)
      9 Bar Facing Burpees


180314
A.   3 RFT  (4 RFT = RX+)
       800m Run
       50 Calorie Row


180315
A. CrossFit Games Open Workout 19.4