Thursday

Unwritten – CrossFit Functional

Skill

15 min to work any skill

Metcon (Time)

800m run

400m ski erg

500m row

25 burpees to plate

500m row

400m ski erg

800m run

25 min cap

Wednesday

Unwritten – CrossFit Functional

Clean and Jerk (double X 6)

2 clean & jerks – not tng but within 10 seconds

2 min clock – you can build

Metcon (Time)

For Time

400 run

50 hang DB power clean & jerks 35/50

40 wall balls

30 deadlifts 155/225

20 burpee chest to bar

10 man makers 35/50

Tuesday

Unwritten – CrossFit Functional

Front Rack Russian Step-Ups (4 X 8)

after each set complete 100ft SA OH carry with KB each side

18 min to complete

Metcon (AMRAP – Rounds)

12 min amrap

250 row/erg

50 du’s

Monday

Unwritten – CrossFit Functional

Overhead Squat (5 X 2)

build to heavy double in 15 min

Metcon (Time)

4 rounds for time

400 m ski erg

15 snatches (full- no power) 65/95

10 HSPU

Batman & Robin with a Twist ;)

Unwritten – CrossFit Functional

Metcon (AMRAP – Reps)

“Batman & Robin”

Partner A runs one 400M Sprint

Partner B does AMRAP Hang Power Cleans 95/135 until A gets back.

Switch and repeat. (Each person only runs once and C and J’s once)

Partner A runs 400 M

Partner B does AMRAP front squats from floor until A returns. 95/135

Partner A runs 400 M

Partner B does AMRAP Double Unders

Partner A runs 400 M

Partner B does AMRAP Burpees

“THE TWIST” – at some point during the workout, you have to stop and do 40 hspu’s – You choose when but it has to be in the first 20 min.

Score is total reps at from each station so keep track of your reps!

Friday

Unwritten – CrossFit Functional

1-Mile Run (Time)

Max Effort 1-Mile Run

Bench Press (8-6-5-4-3-2-1-1-1)

If it feels good, go for 1RM, if not just get to heavy single.

2:30 clock

Thursday

Unwritten – CrossFit Functional

Skill

15 min of skill work

Metcon (No Measure)

Active recovery day

7 rounds:

1 min ski erg

1 min sit ups

1 min row

1 min plank

1 min bike

1 min no push up burpee

5 sec transition clock

Wednesday

Unwritten – CrossFit Functional

Accessory Lifting

20 min to complete

3 rounds NOT FOR TIME – focus on technique, not speed

100 ft sled lat pulls – weight should be something you can pull steady (no using hips to assist!)

5 rope pull ups

20 v-ups

Metcon (Time)

For time

800 meter run, and then 3 rounds of

15 back squats 105/155

10 chest to bar

Then another 800 meter run

Tuesday

Unwritten – CrossFit Functional

Front Squat (3 X 8)

all tough sets

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Ladies RX –

75# PP

36#KB

20″ Box Jumps

Monday

Unwritten – CrossFit Functional

Snatch Balance (3-2-2-1-1)

3 @ 55%

2 @ 65%

2 @ 75%

1@ 85%

1 @ 90+%

Do not continue to add weight if you are not dropping into a squat

16 minutes to complete

Metcon (Time)

4 rounds for time

12 DB snatches (alt)

50 ft OH lunge (r)

50 ft OH lunge (l)

25/30 cal row

50/70 – MUST USE SAME DB for entire workout