Wednesday

Unwritten – CrossFit Functional

Power Snatch (8 X 1)

Complex – Power Snatch + Hang Power Snatch

1 set every 1:15 X 4 @ 75-80%

1 set every 1:30 x 4 @ 80-85%

Score is weight from last 4 sets

Metcon (AMRAP – Rounds)

Every 3 min for 18 min (6 rounds)

5 HSPU

3 Hang Power Clean 115/165

12 suitcase DB lunges in place 35/50

Tuesday

Unwritten – CrossFit Functional

Lateral Sled Drag (4 sets)

100ft – alternate sides every 50ft

4 sets – all sets must be challenging

20 min to complete

Metcon (Time)

“Boat Race”

3 rounds for time

500 row

400 run

rest 3 min after each round

*each round should be FAST!

**Score is total time including rest

Monday

Unwritten – CrossFit Functional

Front Squat (5 X 3)

4 sec pause at bottom – keep core tight and engaged!

75-80% same weight all sets

Metcon (AMRAP – Rounds)

12 min amrap

15 American KB swings 35/53

15 Push Ups

15 box jumps 20/24

Friday

Unwritten – CrossFit Functional

Split Jerk (10 X 1)

10 min emom

3 @ 50%

2 @ 60%

2 @ 70%

1 @ 75%

1 @ 80%

1 @ 90%+

Metcon (Time)

500 row

12 squat snatch

500 row

9 squat snatch

500 row

6 squat snatch

RX 95/135

Thursday

Unwritten – CrossFit Functional

Skill

15-20 min to work skill

Metcon (Time)

For Time:

1 mile run

50 box jumps

1 mile run

Wednesday

Unwritten – CrossFit Functional

Overhead Walking Lunge (4 sets)

20 steps

After each set, max effort hspu’s
Build if you can on overhead lunge

rest 1 min before max effort hspu

Sub HSPU with heavy DB push press

NO BOX HSPU’s and no more than 45 plate with ab mat

Note each set of HSPU reps in comments of score

Metcon (Time)

5 rounds for time

10 power cleans 95/135

50 DU’s

Tuesday

Unwritten – CrossFit Functional

Bench Press (5 X 5)

10 EMOM

Odd: 5 bench press – you choose weight

Even: 10 ring dips

Metcon (AMRAP – Rounds)

Every 5 min for 20 min

200m row

10 pull ups

10 thrusters 65/95 (unbroken)

200m run

The only rest is what is left on the clock inside each 5 min interval

Monday

Unwritten – CrossFit Functional

Deadlift (3-2-1-3-2-1)

Build – on 2:30 clock

Metcon (Weight)

EMOM for 10 min

3 Deadlifts @75% of last rep in strength portion of today + 6 burpees

Saturday Teams of 3!

Unwritten – CrossFit Functional

Metcon (Calories)

Teams of 3 – one person works at a time!

15 min max cal bike/row

rest 5 min

Metcon (1 Rounds for time)

Teams of 3 – one person works at a time!

600ft walking lunge OH plate 25/45

300 sit ups

300 wall balls

150 t2b

35 min cap

Friday

Unwritten – CrossFit Functional

Snatch + hang snatch + OHS Complex (6 x 1)

You may build as long as technique allows
2 min clock

Metcon (AMRAP – Rounds)

Climb until failure…..

min 1: 3 pull ups

min 2: 8 box jumps

min 3: 6 pull ups

min 4: 8 box jumps

Box jump reps remain the same/pull ups increase by 3 each round

For scoring purposes – each set of pull ups + box jumps equals 1 round