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Code 3 Hawthorne will be hosting us on Friday, March 22 for 19.5 from 5-7 PM. Our gym will CLOSE on Friday at 5 PM.

MONDAY
A) Deadlift, 3×5
B) For Time:
25 Power Snatch, 75#/55#
Cul de Sac Run
25 Hang Power Clean, 75#/55#
Cul de Sac Run
25 Shoulder-to-Overhead, 75#/55#
C) 3 sets
20 Russian Twists
10 Dbl KB Rack Squats

TUESDAY
A) Split Jerk: (1) Build to Heavy Single
(2) 5×1 on 0:30, use 80% of today’s heavy single
B) AMRAP 20:
750m Row
15 Nurpee with Jump (jump and touch pull up bar >6”)
45 Overhead Squats, 65#/43#
C) 4 sets, increasing weight
50’ Hand Over Hand Sled Pull/Push

WEDNESDAY
A) 3 sets
5 Paralette HSPU
5 KB Goblet Side Lunges, each
B) 15 min to practice:
Ring Muscle-Ups/CTB/Pull Ups/Banded Pull Ups
Handstand Walk/HS Walk to Wall/HS Hold
C) 4 Rounds for Total Reps:
1:00 Pushups
1:00 Box Jumps, 24″/20″
1:00 Rest
C) Assault Bike: 3x1000m Max Effort
Rest as needed. Post 3 times to whiteboard

THURSDAY
A) Bench Press: 3×5
B) 5 sets each, increasing weight
3 KB Clean and Press
3 KB Snatch
6 KB Rack Squats
C) For time:
100 Wall Balls, 20/14# to 10/9’
Every break, perform Rope Climbs, 3 LL/2 Regular

FRIDAY
CrossFit Games Open 19.5

SATURDAY
A) Snatch: (1) Build to Heavy Single
(2) 5×1 on 0:30, use 80% of today’s heavy single
B) Surprise Workout!