Saturday

Unwritten – CrossFit Functional

Back Squat (5 X 3)

Last week of the back squat cycle – 87% on 3 min clock

Metcon (Time)

Teams of 2

800 run

100 American KB Swings 53/70

800 sled drag 25/50

Switch however you wish – try to make it even

Friday

Unwritten – CrossFit Functional

Snatch Complex (E2MOM )

1 snatch DL + 1 hang power snatch + 1 power snatch
1 complex every 2 min for 12 minutes

Metcon (Time)

Partner row

6K for time – split evenly however you want

Thursday

Unwritten – CrossFit Functional

Skill

15 min to work on any skill!

Metcon (Time)

For Time

500 row

15 man makers

200ft farmers carry

15 power cleans 135/185

200 ft farmers carry

15 man makers

500 row

21 min cap
man makers 35/50

Farmers carry 50/70

Wednesday

Unwritten – CrossFit Functional

Back Squat (5 X 3)

87% – no typo this time!

Last week of back squat cycle before deload – Dig deep and work hard here!

Metcon (Time)

For Time

10 – 8 – 6 – 4 – 2

OHS 125/165

200 run

Tuesday Active Recovery

Unwritten – CrossFit Functional

Warm-up

10 minutes foam roll – hit anything that is tight/sore

3 rounds NFT

200m light jog

10 lunge with pause & stretch arms up (take your time here)

10 plank with reach each

5 KB windmills each side

Metcon (No Measure)

Think of this more as an active recovery day – just keep moving at moderate sustained pace

30 Min EMOM

1 – 35 Du’s

2 – 12 no push up burpee

3 – 10 alt KB snatches (mod weight – NOT HEAVY)

Saturday

Unwritten – CrossFit Functional

Metcon (AMRAP – Reps)

Teams of 2

4 min amrap each station/. 1:00 transition

Tire flips

DB farmers carry

Sled push

Bike for calories

DB over shoulder

1 person works at a time!

Friday

Unwritten – CrossFit Functional

Back Squat (5 X 4)

85% – 3 min clock

same # as Monday

Metcon (Time)

For Time:

200 run

20 push jerks 65/95

200 run

18 push jerks 75/105

200 run

16 push jerks 85/115

200 run

14 push jerks 95/125

200 run

12 push jerks 105/135

200 run

10 push jerks 115/145

200 run

8 push jerks 125/155

200 run

6 push jerks 135/165

Thursday

Unwritten – CrossFit Functional

Skill

Choose a weakness – work on it for 15 min

Metcon (Time)

3 rounds

50 cal row

30 russian KB swings 53/70

30 abmat sit ups

rest 1 min

Score time includes rest

Wednesday

Unwritten – CrossFit Functional

Clean and Jerk

build to heavy single for the day in 15 minutes

Metcon (AMRAP – Rounds)

5 min to complete:

50 DU’s

20/25 cal bike

10 full cleans

105/155

rest 5 minutes

X3

Tuesday

Unwritten – CrossFit Functional

Dumbbell Bench Press (4 x 8)

all tough sets

rest 30 sec then superset with SA DB Row

rest 2 min after both movements are complete

18 min to complete all sets

DB Row (4 X 10)

10 each arm – tough sets

Metcon (Time)

2 rounds for time

200 run

20 hspu’s

20 t2b

20 DB step overs 35/50

20 alt DB reverse lunges 35/50
20 min cap