Tuesday

Unwritten – CrossFit Functional

Power Clean (Heavy Single)

Build to heavy single in 15 minutes

Metcon (Time)

Partner – You go/I go

Both will complete 5 rounds each

10 box jumps

10 burpees

10 cal bike

Monday

Unwritten – CrossFit Functional

Sled Push (50ft X 5)

15-20 min to complete – heavy pushes for all 5

Immediatley after the push, sprint to tree line and back rest 2-3 min between

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap
Unwritten: 25 min cap – scale accordingly

Rowan Hero Wod

Unwritten – CrossFit Functional

Metcon (Time)

Hero Wod Rowan – Teams of 4

11 rounds for time

11 clean & jerks 155/105

11 burpees

11 chest to bar

11 American KB Swings 53/35

15 Ab mat sit ups

7 front squats 155/105

80 DU’s

Each team member will row 1145 meters

Scaled Options:

C&J – Ground to OH with plate

CTB – Ring Rows/Jumping pull ups

Front Squat – Goblet squat with plate

DU’s – singles or tap jumps

Friday

Unwritten – CrossFit Functional

Bench Press (5 X 5)

75% – 2 min clock

Metcon (Time)

Friday Chipper

50 box step overs 20/24

40 push ups

30 DB snatches 35/50

20 burpee over DB

10 DB Thrusters

20 burpee over DB

30 DB snatches 35/50

40 push ups

50 box step overs 20/24

Thursday

Unwritten – CrossFit Functional

Skill

Ring Muscle Up Work – 20 minutes

Metcon (Time)

4 rounds For Time:

2 Rope Climbs

20 KB Swings 53/70 (russian)

200 m med ball carry

Wednesday

Unwritten – CrossFit Functional

Deadlift (6 X 3)

75-80% tng

1:30 clock

Metcon (4 Rounds for reps)

4 rounds

2 min max power cleans 95/ 135

3 min rest

Tuesday

Unwritten – CrossFit Functional

Conditioning

Core work

3 rounds of

10 dragon flies

20 hollow rocks

30 ab mat sit ups /GHD’s

15 min cap

Metcon (Time)

Partner Row Day

1200 row X 4

Partner 1 rows while partner 2 rests then switch. Try to keep an uncomfortable pace

Monday

Unwritten – CrossFit Functional

Back Squat (7 X 3)

80-85% across

2 min clock

Metcon (Time)

21-15-12-9-6-3

front squats 65/95

3-6-9-12-15-21

push jerk 65/95

after each round do 5 burpee box jump overs

20 min cap

Friday

Unwritten – CrossFit Functional

Squat Clean (1 X 8)

Complex – Clean + Hang Clean

1 set every 1:30 X 4 @ 75-80%

1 set every 2:00 x 4 @ 80-85%

Score is weight from last 4 sets

Metcon (3 Rounds for reps)

3 rounds

1:30 work/ :30 sec rest

Assault Bike

SA DB Clean & Jerk (hang & switch every 5 reps) 35/50

Burpees

Toes to bar

Rest 2 min after each full round

Thursday

Unwritten – CrossFit Functional

Skill

20 min skill work – the Open is coming! Work on those du’s, pull ups and HSPU we always see in the open!

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups