Monday

Unwritten – CrossFit Functional

Power clean + hang squat clean + split jerk (6 X 1)

Complex – 2 min clock – build

Metcon (No Measure)

1:30 stations/ 15 sec transition

1. Bike – 15-25 cals (pick a moderate target)

2. Tire flips – amrap

3. Battle ropes

4. Sledgehammer strikes

5. 200 run

Treat all stations as an amrap – keep a moderate consistant pace throughout

Must complete 3 rounds total – will take almost 30 min

Friday

Unwritten – CrossFit Functional

Front Squat (5 x 3)

80% – 2:30 clock

Metcon (Time)

5 rounds for time

10 KB swings 35/53

100 ft burpee broad jump

15 abmat sit ups

Thursday

Unwritten – CrossFit Functional

Skill

15-20 min skill work

Metcon (AMRAP – Rounds)

10 min AMRAP

4 CTB/pull ups

6 burpee over bar

8 power snatch 65/95
Snatch weight should be light enough to cyle through quickly

Wednesday

Unwritten – CrossFit Functional

Metcon (No Measure)

Row Intervals

8 intervals of

250 row

3 min rest

Females – 1:55 pace

Males – 1:45 pace

Whatever pace you choose you MUST stick with it!

Tuesday

Unwritten – CrossFit Functional

Ring Dips (5 x 6)

15 min to complete

on the 6th rep – hold for 15 sec (keep body in a nice hollow hold position)

rest 1 min then follow each set with 30 sec L-sit hold

Metcon (Time)

For Time

4 rounds of

3 ring muscle ups

6 devil press 35/50

9 DB step overs 35/50

12 cal row
Modifications for muscle up – 3 bar muscle up OR 6 burpee pull ups

Monday

Unwritten – CrossFit Functional

Push Press (5-4-3-2-2-1)

2 min clock – build to moderate weight (no max)

Metcon (Time)

20 squat cleans 95/135

20 wall balls

30 du’s

15 squat cleans 105/145

15 wall balls

30 du’s

10 squat cleans 115/155

10 wall balls

30 du’s

5 squat cleans 125/165

5 wall balls

30 du’s
20 min cap

Saturday

Unwritten – CrossFit Functional

Bench Press (Heavy Double)

15 minutes to work to heavy double

Metcon (Time)

30-25-20-15-10-5

Deadlifts 95/135

Pull ups

Friday

Unwritten – CrossFit Functional

Sled Push (4 rounds)

2:30 clock

Heavy sled push – 50ft then immediately do 12 t2b

Metcon (AMRAP – Rounds)

20 min AMRAP

5 thrusters 95/135

200m FC 35/50

5 wall walks

450/500m row

Thursday

Unwritten – CrossFit Functional

Skill

Metcon (Time)

For time

200 DU’s

1 mile run

100 step ups

Wednesday

Unwritten – CrossFit Functional

Split Jerk (2-2-2-1-1-1)

2 min clock – work up to 80%

technique work – no maxes!

Metcon (Weight)

Cardio Complex – Barbell Cycling

Every 2 min for 10 minutes

5 tng power clean

5 front squats

5 back squats

5 tng power cleans

Do not drop the bar the the entire complex – no resting the bar on the ground during power cleans. Start light in weight and build if you can.