Friday

Unwritten – CrossFit Functional

Turkish Get Up

20 turkish get ups for QUALITY

Metcon (No Measure)

15 min EMOM

40 sec HS hold

40 sec high plank

10 hollow rocks

Thursday

Unwritten – CrossFit Functional

Skill

15 min to work on skill

Metcon (Time)

For time:

3 thrusters 75/105

3 t2b

10 du’s

6 thrusters

6 t2b

20 du’s

9 thrusters

9 t2b

30 du’s

12 thrusters

12 t2b

40 du’s

15 thrusters

15 t2b

50 du’s

Wednesday

Unwritten – CrossFit Functional

Clean Pull (3 X 3)

90% of 1RM

6 minutes to comlete

Clean (8 X 1 )

8 EMOM

1-4 @ 80%

5-8 @ 85%

Metcon (Time)

4 rounds for time

50ft heavy sled push

400 run

rest 2 min after each round

Tuesday

Unwritten – CrossFit Functional

Push Press (3 X 10)

2 min clock

all at 65%

Metcon (Time)

3 rounds of

10 deadlifts 205/315

30 burpees

then buy out

800m run

20 min cap

Monday

Unwritten – CrossFit Functional

Power Snatch (1 X 3)

10 min to build to heavy triple

Metcon (3 Rounds for reps)

1 min on/ 1 min off

3 rounds

Row for cals

Power cleans 125/185

Bike cals

Wall balls
Goal is to get maintain same reps for each round pushing the pace. Cleans should be singles

Score each round for reps

Friday

Unwritten – CrossFit Functional

Bench Press (4 X 8)

2:30 clock all sets at 65%

Metcon (Time)

21-15-9

Bar muscle ups

75 du’s

18 min cap

OR

30-20-10

chest to bar/pull ups

75 du’s

Thursday

Unwritten – CrossFit Functional

Skill

15 min to work skill

Metcon (AMRAP – Rounds)

15 min amrap

5 devil press 35/50

10 lunges in place 35/50

20 sit ups

Must use same DB for both movements

Wednesday

Unwritten – CrossFit Functional

Deadlift (4 X 6)

All sets must be TNG

65%

12 minutes to complete

Metcon (Time)

20 rounds with a partner

200m runs – you go/I go

Tuesday

Unwritten – CrossFit Functional

Strict Press (3 X 10 )

10 minutes to complete

all sets at 65%

Metcon (Time)

With a partner for time

40 burpee box jump overs

4 rope climbs

40 DB step overs 35/50

4 rope climbs

40 burpee box jump overs

Monday

Unwritten – CrossFit Functional

Squat Clean (10 X 1)

10 min EMOM

Min 1-5 @ 65%

Min 6-10 @ 75%

Metcon (Time)

4 rounds for time

10 DB cleans 35/50

10 HSPU

15/20 cal erg or row