Thursday

Unwritten – CrossFit Functional

Skill

15 min to work skill

Metcon (AMRAP – Reps)

For Max Reps

1 min – wall balls

1 min – toes to bar

1 min – row

1 min – deadlifts 115/185

2 min rest

Score is total reps from all 3 rounds

Wednesday

Unwritten – CrossFit Functional

Snatch (Heavy Single)

build to heavy single in 16 min

Metcon (Time)

For Time

20 snatches at 75% of your heavy single from today

Tuesday

Unwritten – CrossFit Functional

Bicep Curl (4 X 8)

use heaviest weight you can

Metcon (Time)

Ski Erg Conditioning

Partner up…

200/400/600/800/600/400/200

1:1 work to rest

Monday

Unwritten – CrossFit Functional

Back Squat (10-8-6-4-2)

Build throughout – only rest as long as it takes you to load weight.

Metcon (Time)

3 Rounds for Time

20 DB thrusters 35/50

50 du’s/100 singles

Saturday

Unwritten – CrossFit Functional

Metcon (Time)

Saturday Chipper – Teams of 2

100 hang split snatches 35/50

80 burpees over DB

60 HSPU

40m SA OH lunge 35/50

20 rope climbs

One person works at a time

Friday

Unwritten – CrossFit Functional

Sled Push (50ft X 5)

tough pushes! 20 min to complete

Metcon (AMRAP – Reps)

Death By Clean & Jerks

95/135

EMOM til failure….

Min 1 – 1 rep

Min 2 – 2 reps

and so on

Thursday

Unwritten – CrossFit Functional

Skill

15 min for skill work

Metcon (Time)

Partner Rows

4 rounds

1000m rows

Partner 1 rows while partner 2 rests

Goal is to keep a consistent tough pace for all four rows!

Note what pace you kept with your score

Wednesday

Unwritten – CrossFit Functional

Deadlift (6 X 4)

6 min emom – 4 reps at 70%

Metcon (Time)

4 rounds

400m run

15 pull ups

Tuesday

Unwritten – CrossFit Functional

Push Press (5 X 6 )

AHAP – same weight throughout all sets

2 min clock

Metcon (Time)

4 rounds for time

5 snatches

5 thrusters

5 bar facing burpees

95/135

Must pass through squat on all snatches

Monday

Unwritten – CrossFit Functional

Front Squat (6 X 4)

6 min emom – 4 reps at 70%

Metcon (Time)

100 du’s

100 wallballs

every time you break on wall balls do 10/15 cal row

14/20