Thursday

Unwritten – CrossFit Functional

Skill

15 min skill work

Metcon (Calories)

5 min max cal bike

rest 3 min

5 min max cal row

rest 3 min

5 min max cal ski

Wednesday

Unwritten – CrossFit Functional

Front Squat (3 X 12)

60%

3 min clock

Metcon (AMRAP – Rounds)

18 min amrap

12 OH lunges in place 65/95

8 burpees over bar

12 OH lunges in place 65/95

8 t2b

Tuesday

Unwritten – CrossFit Functional

Deadlift (5 X 3)

TNG 80%

2 min clock

Metcon (Time)

For Time

Row 1500m

150 du’s

12 min cap

Monday

Unwritten – CrossFit Functional

Push Press (3 X 10)

2:30 clock – build but maintain form

Metcon (AMRAP – Rounds)

5 min amrap

15 box jumps

15 push ups

rest 2 min

5 min amrap

15 wall balls

15 kb swings

rest 2 min

5 min amrap

15 pull ups

15 burpees

Saturday

Unwritten – CrossFit Functional

Metcon (Time)

For Time

400 run

2 rope climbs

100 ft OH walking lunge 25/45

2 rope climbs

50 ft seal walk

30 box jumps

50 ft seal walk100 ft bear crawl

2 rope climbs

100 bear crawl

2 rope climbs

400 m run

Thursday

Unwritten – CrossFit Functional

Skill

15 min to work skill

Metcon (Time)

3 rounds of

400m run

10 burpee box jump overs

12 GTO with plate 25/45

15 hollow rocks

40 du’s

20 min cap

Wednesday

Unwritten – CrossFit Functional

Power Clean (3 X 3)

In 15 minutes build to heavy tng set of 5, then do 3 sets of 3 tng at that weight

Metcon (AMRAP – Rounds)

20 min EMOM

2-4 muscle ups

5-8 strict hspu

2 deadlifts @ 80%

10/20 cal bike

Muscle up modification – 4 burpee pull ups or chest to bar

Strict hspu modification – barbell strict press @ 75-80% – NO KIPPING HSPU

Tuesday

Unwritten – CrossFit Functional

Floor Press (4 X 8)

2:30 clock

Metcon (AMRAP – Reps)

2 min on/ 2 min off

200 m run

AMRAP of front squats at 65% from the floor

4X

Monday

Unwritten – CrossFit Functional

Thruster (3 RM)

15 min to build to heavy 3 from rack

Metcon (Time)

4 rounds for time

20 cal ski erg

20 KB Snatch (10 each side) 35/53

20 American KB swings

20 Wall Balls 14/20