Friday

Unwritten – CrossFit FunctionalTurkish Get Up20 turkish get ups for QUALITYMetcon (No Measure)15 min EMOM 40 sec HS hold 40 sec high plank 10 hollow rocks

Thursday

Unwritten – CrossFit FunctionalSkill15 min to work on skillMetcon (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...

Wednesday

Unwritten – CrossFit FunctionalClean Pull (3 X 3)90% of 1RM 6 minutes to comleteClean (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 FunctionalPush 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 FunctionalPower Snatch (1 X 3)10 min to build to heavy tripleMetcon (3 Rounds for reps)1 min on/ 1 min off 3 rounds Row for cals Power cleans 125/185 Bike cals Wall ballsGoal is to get maintain same reps for each round pushing the pace....

Friday

Unwritten – CrossFit FunctionalBench 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