Tuesday

Unwritten – CrossFit FunctionalConditioningCore work 3 rounds of 10 dragon flies 20 hollow rocks 30 ab mat sit ups /GHD’s 15 min capMetcon (Time)Partner Row Day 1200 row X 4 Partner 1 rows while partner 2 rests then switch. Try to keep an uncomfortable...

Monday

Unwritten – CrossFit FunctionalBack Squat (7 X 3)80-85% across 2 min clockMetcon (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 FunctionalSquat 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 setsMetcon (3 Rounds for reps)3 rounds 1:30 work/ :30 sec rest Assault Bike SA DB...

Thursday

Unwritten – CrossFit FunctionalSkill20 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

Wednesday

Unwritten – CrossFit FunctionalPower 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 setsMetcon (AMRAP – Rounds)Every 3 min for 18 min (6 rounds)...