Monday

Unwritten – CrossFit Functional

Warm-up

Jog down/backwards jog back X 3

PVC/BARBELL/BARBELL

5 deadlifts/5 front squats/ 5 good mornings/ 5 squat snatch

3 X

first time thru with PVC, last 2 rounds with BB

Squat Snatch (2-2-2-1-1-1-1)

2 min clock – build to 1 rep max

7 minutes to warm up!

Metcon (AMRAP – Rounds)

9 min amrap

Sumo DL high pull

C2B

3/3, 6/6, 9/9,…..

65/95

Friday

Unwritten – CrossFit Functional

Warm-up

Ski erg 200m

20 toe touches

5 inchworms

3x

Deadlift (8 X 1)

80 – 85% – do not go over 85%!

EMOM

Metcon (AMRAP – Reps)

3 min on/ 3 min off

Row 450/500

10 snatches

115/145

4X

Score is total amount of snatches

Thursday

Unwritten – CrossFit Functional

Warm-up

250 row

1 min plank

20 air squats

3X

Skill

15 min

Handstand walks

Pistols

Metcon (Time)

50 du’s

7 muscle ups

10 STO

50 du’s

5 muscle ups

10 STO

50 du’s

3 muscle ups

10 STO

95/125
Modifications –

50 du’s – 100 singles

Muscle Ups –

1 strict pull up + 1 dip = 1 muscle up

*No bar mu”s

Wednesday

Unwritten – CrossFit Functional

Warm-up

10 cal bike

50 foot banded side to side R&L

10 step back lunges each leg

3X

Back Squat (10-8-6-4-2-1-1-1)

2:30 clock

1 RM attempt

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Tuesday

Unwritten – CrossFit Functional

Warm-up

Jog 400

5 minutes of stretching

ankle twists, hamstring stretch, quads,

calf stretches, ect.

Metcon (Time)

800 run

rest 3

1000m row

rest 3

800 run

rest 3

1000m row

40 min cap

Monday

Unwritten – CrossFit Functional

Warm-up

10 min emom

odd: 5 single arm overhead squats with KB (each arm)

even: 8-10 burpees

Overhead Squat (5 X 3)

80%

2 min clock

Metcon (Time)

10 – 1

hang squat snatch

HSPU’s

95/115
16 min cap

Saturday

Unwritten – CrossFit Functional

Full Snatch Complex (6 X 1)

hang + full snatch

2 min clock

Metcon (AMRAP – Rounds)

20 min amrap

400 run

10 OHS 95/135

2 rope climbs

Thursday

Unwritten – CrossFit Functional

Warm-up

10/15 cal bike

10 Supine Hamstring Stretch each side

10 Split Stance Adductor each side

10 single leg glute raises

50 ft lateral bear crawl each side

Deadlift (3-2-1 wave)

No more than 3 waves

12 min emom – increase

Once you fail to hold on, you are done. Must remain touch & go

Metcon (Time)

For Time

30 t2b

30 box jumps

30 c2b

30 box jumps

30 t2b

20 min cap