Thursday 3/21/19
Skill/Strength
Deadlift 5×5 @80%
WOD
20 Thrusters 95/65
20 SDHP
20 Push Press
20 OHS
20 Front Squats
4 Burpees Every minute
![IMG-2887[1]](http://www.crossfitpistoleros.com/wp-content/uploads/2018/02/IMG-28871-300x282.jpg)
Wednesday 3/20/19
Skill/Strength
Bench 5×5 @85%
WOD
20 Min EMOM
Min 1: AMRAP Cals on Assault bike
Min 2: AMRAP Back Rack Lunges 95/65
Min 3: AMRAP Snatches 95/65
Min 4: AMRAP D-ball Cleans Over the Shoulder 100/60
Min 5: Rest
Score will be amount of reps!!!
Tuesday 3/19/2019
Skill/Strength
8-EMOM
-1 Squat Snatch
-2 Hang SS
-3 OHS
Weight just enough to finish the complex unbroken with proper form for each movement.
WOD
2 Rounds
-1 Mile Run
-45 Deadlift 95/65
-35 Hang Cleans 95/65
-25 Push Press 95/65
– 15 K2E
Monday 3/18/2019
Strength/Skill
50 WB 30/20
Everytime ball is droped subtract 5 from your reps.
WOD
-100 Cal Row
-10 KBS 70/53
-80 Push-Ups
-10 KBS
-60 Sit-Ups
-10 KBS
-40 Evil Wheels
-10 KBS
-20 Pull-Ups
-10 KBS
Friday 3/15/2019
![th[6]](http://www.crossfitpistoleros.com/wp-content/uploads/2018/03/th6-300x225.jpg)
19.4
3 Rounds
-10 Snatches 95/65
-12 Bar Facing Burpees
3 Minute Rest
3 Rounds
-10 Bar Muscle Ups
-12 Bar Facing Burpees
12 Minute Time Cap Including Rest Time.
Thursday 3/14/2019
Skill/Strength
10 Band Sprints
WOD
1 Mile Run
5 Rope Climbs
50 Deadlifts (155/110)
Wednesday 3/13/19
Skill/Strength
5×5 Bench @ 80%
WOD
3 Rounds:
30 Double-Unders
30/24 Calorie Row
30 Double-Unders
20 Dumbbell Power Snatches (50/35)
30 Double-Unders
10 Burpee Box Jump Overs (24″/20″)
Tuesday 3/12/19
Teams of 2
with a 30:00 Cap:
50/30 Calorie Assault Bike
50 Power Snatches,
50 Thrusters (75/55)
50/30 Calorie Assault Bike
40 Power Snatches
40 Thrusters (95/65)
50/30 Calorie Assault Bike
30 Power Snatches,
30 Thrusters (115/80)
50/30 Calorie Assault Bike,
20 Power Snatches,
20 Thrusters (135/95)
Monday 3/11/2019
Strength/Skill
Front Squats 3×10 75%/19.3 Redo
WOD
15 Min Window Complete:
-15 C&J 95/65
-15 KBS 53/35
-12 C&J 115/80
-12 KBS 53/35
-9 C&J 135/95
-9 KBS 53/35
Remainder of the time; MAX C&J 155/110. Score will be max amount of reps competed.
Friday 3/7/2019
19.3
For Time
-200ft OHDB Lunges 50/35
-50 DB Step Ups 24/20
-50 Strict HSPU
-200ft Handstand Walk
10 MINUTE CAP!!!!!!!