Rest Day

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Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.

Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc. Post starting point, finishing point, and total reps completed to comments.

Compare to 190101.

Back squat 1-1-1-1-1 reps

Then, practice for 5 minutes each, in any order:
Stretching
Plank holds
L-sits
Scales
Handstand descents

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5 rounds for time of:

7 left-arm dumbbell rows
7 right-arm dumbbell rows
21 dumbbell bench presses
500-m row

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

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Rest Day

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Complete as many rounds as possible in 12 minutes of:
5 strict muscle-ups
20 walking lunges

Then, practice for 5 minutes each, in any order:
Stretching
Plank holds
L-sits
Scales
Handstand descents

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Clean and jerk 1-1-1-1-1 reps

Then, practice for 5 minutes each, in any order:
Stretching
Plank holds
L-sits
Scales
Handstand descents

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Complete as many rounds as possible in 20 minutes of:

5 strict L pull-ups
10 ring dips
15 single-leg squats

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Rest Day

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Fight Gone Bad!

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute

Men: 20-lb. ball to 10 ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9 ft., 55-lb. SDHP and press, 20-in. box

Post total reps to comments | Compare to 190126.

3 rounds for time of:

500-m row
100 double-unders
20 thrusters

Men: 65 lb.
Women: 45 lb.

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CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

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Compare to 190330.

Rest Day

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12 minutes of stretching
12 minutes of L-sit practice
12 minutes of handstand practice
12 minutes of plank practice
12 minutes of scales practice

For time:

1,000-m row
50 strict pull-ups
1,000-m row
100 push-ups
1,000-m row
150 squats

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3 rounds for time:

12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 legless rope climbs, 15-ft. rope

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

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Rest Day

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5 rounds for time of:

9 deadlifts
5 squat cleans
3 thrusters

Men: 135 lb.
Women: 95 lb.

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Cindy

Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

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Compare to 050424.

Run or row 5,000 meters.

Stretch and practice handstands for 20 minutes.

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Rest Day

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Deadlift 5-3-3-1-1-1 reps.

Practice scales and planks for 20 minutes.

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3 rounds for time of:

15 power snatches
15 thrusters
1,000-m row

Men: 95 lb.
Women: 65 lb.

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5 rounds for time of:

1 L-sit rope climb, 15 ft.
35 strict push-ups

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Rest Day

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Alternating-arm dumbbell row 1-1-1-1-1-1-1-1 reps
(8 reps per arm)

Practice controlled descent from handstands for 15 minutes.

Row 2,000 meters.

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3 rounds for time of:

20 walking lunges
30 wall-ball shots
40 triple-unders

Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.

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3 rounds for time of:

5 strict L pull-ups
15 strict push-ups
5 strict L pull-ups
15 strict push-ups
Row 750 meters

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Rest Day

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Dumbbell press 5-3-3-1-1-1 reps

Practice scales for 10 minutes.

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