Workouts for Week of March 18

"Be careful what you water your dreams with. Water them with worry and fear and you will produce weeds that choke the life from your dream. Water them with optimism and solutions and you will cultivate success. Always be on the lookout for ways to turn a problem into an opportunity for success. Always be on the lookout for ways to nurture your dream." — Lao Tzu

Monday
SKILL - 10 min
Handstand Skill Work

STRENGTH
DL 7X2 to a 2RM on a 2:00 INT

CONDITIONING
Airdyne 5X 1:1

MIDLINE
Accumulate 30 TTB and 30 KB Windmills e/s


Tuesday
SKILL - 10 min
SN Work: OHSQ - SNDR - Tall SN

STRENGTH
PR 7X2 to a 2RM on a 2:00 INT

CONDITIONING - 5 Rounds:
30 sec 10m shuttle runs / 90 sec rest

ACCESSORY - 3X:
MR Strict Pull Ups
10 DB Rev Flyes
10 Hammer Curls to a 10RM


Wednesday
SKILL - 10 min
(B)MU - Pull Ups - etc

WORK CAPACITY - EMOTM for 12 min:
3 Clusters @ same or slightly heavier than Feb 20

MIDLINE
60 AbMat/GHD SitUps
60 AbMat/GHD Hip Extensions
30 KB Windmills e/s


Thursday
SKILL - 10 min
CNJK technique work (no more than 65%)

CONDITIONING
6X400m Run 2:1


Friday
CrossFit Open 19.5 - TBA!


Saturday
WEIGHTLIFTING
SN 6X3 on a 2:30 INT
No more than 70%

CONDITIONING
A+B Partner Workout, AMRAP 20:
Partner A) Row 40 Cal
Partner B) 15 RKBS + 10 AbMat Sit Ups + 5 BBJO

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