Monday

WOD
“Low Key”
AMRAP 12:
9 Burpee Pull-ups
18 Alternating Dumbbell Snatch 50#/35#
27 AbMat Sit-ups

Friday

CrossFit Open WOD 19.4

For total time:

3 rounds of:

10 snatches

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Men snatch 95 lb.

Women snatch 65 lb.

Time cap: 12 minutes

Wednesday

Strength
Back Squat
Build to Heavy Set of 5

WOD
“Jacquelyn”
For Time:
1000 Meter Row
50 Wallballs 20#/14#
30 Toes to Bar

Tuesday

WOD
“Bedtime”
5 Rounds, On the 5:00
15 Lateral Barbell Burpees
12 Deadlifts 155#/105#
9 Hang Power Cleans 155#/105#
6 Push Jerks 155#/105#