Wednesday 190320

Power clean 5-3-3-1-1-1 reps.

Practice the L-sit for 10 minutes.

Practice front and back scales for 10 minutes.

Tuesday 190319

For time:

Row 500 meters

21 thrusters

Row 1,000 meters

15 thrusters

Row 500 meters

21 thrusters

Men: 135 lb.

Women: 95 lb.

Monday 190318

3 rounds for max reps of:

Body-weight bench presses

Strict pull-ups

Saturday 190316

With constant motion and slowly:

21 single-arm dumbbell rows, each arm

9 ring dips (deep and strict)

30 squats

15 single-arm dumbbell rows, each arm

12 ring dips

30 squats

9 single-arm dumbbell rows, each arm

15 ring dips

30 squats

Men: 50-lb. dumbbell

Women: 35-lb. dumbbell

Friday 190315

Open Workout 19.4

For total time:

3 rounds of:

   10 snatches

   12 bar-facing burpees

Rest 3 minutes

Then, 3 rounds of:

   10 bar muscle-ups

   12 bar-facing burpees

Men: 95 lb.

Women: 65 lb.

Thursday 190314

10 minutes of scale practice

10 minutes of handstand practice

10 minutes of L-sit practice

10 minutes of stretching

Tuesday 190312

Run 5,000 meters

Sunday 190310

CrossFit Total

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep

Monday 190311

3 rounds for time:

Row 500 meters

15 strict pull-ups

30 push-ups

Then,

Practice L-sits for 10 minutes.

Friday 190308

Open Workout 19.3

For time:

200-ft. dumbbell overhead lunge

50 dumbbell box step-ups

50 strict handstand push-ups

200-ft. handstand walk

Men: 50-lb. dumbbell / 24-in. box

Women: 35-lb. dumbbell / 20-in. box