W.O.D.

Wednesday

Unwritten – CrossFit Functional

Clean and Jerk

build to heavy single for the day in 15 minutes

Metcon (AMRAP – Rounds)

5 min to complete:

50 DU’s

20/25 cal bike

10 full cleans

105/155

rest 5 minutes

X3

Tuesday

Unwritten – CrossFit Functional

Dumbbell Bench Press (4 x 8)

all tough sets

rest 30 sec then superset with SA DB Row

rest 2 min after both movements are complete

18 min to complete all sets

DB Row (4 X 10)

10 each arm – tough sets

Metcon (Time)

2 rounds for time

200 run

20 hspu’s

20 t2b

20 DB step overs 35/50

20 alt DB reverse lunges 35/50
20 min cap

Monday

Unwritten – CrossFit Functional

Back Squat (5 x 4)

85% on 3 min clock

Metcon (Time)

For Time

50 deadlifts

30 wall balls

10 snatches

105/155 same bar for both movements

9 min cap – gotta move!

Saturday

Unwritten – CrossFit Functional

Split Jerk

15 min to establish heavy single

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

FUN FRIDAY

Unwritten – CrossFit Functional

Back Squat (5 X 5)

80% – 3 min clock

Metcon (Time)

For Time:

1 mile run

2000m row

Thursday

Unwritten – CrossFit Functional

Snatch Complex (E2MOM for 12 minutes)

Snatch + Snatch balance
Stay between 50-75% – work technique!

Metcon (Time)

6 rounds for time

1 power clean & jerk 125/155

3 muscle ups (ring or bar)

10 burpees

20 min cap

*muscle up modification

3 negative pull ups + 3 negative dips

Wednesday

Unwritten – CrossFit Functional

1K Row (Time)

RETEST

Metcon (AMRAP – Rounds)

15 min AMRAP

15 BJ 20/24

12 Push Press 65/95

9 T2B

Tuesday

Unwritten – CrossFit Functional

Low Sled Push – reverse drag back (5 sets)

sled push from low handles – reverse drag back

5 times

build through rounds

18 min to get through – rest as needed!

Metcon (Weight)

20 min EMOM

15/10 cal row

5 OHS from ground 115/145

Monday

Unwritten – CrossFit Functional

Back Squat (5 X 5 )

80% – 3 min clock

Metcon (3 Rounds for reps)

AMRAP DAY

5 amrap

4 C2B

5 HPC 65/95

6 HSPU

20 du’s

rest 2 min

5 amrap

150 row

5 burpee over rower

1 rope climb 15ft

20 lunges

rest 2 min

5 amrap

8/10 cal bike

10 WB

8 HR push ups

10 DB thruster 35/50

SATURDAY

Unwritten – CrossFit Functional

Warm-up

Follow the Leader

Metcon (Time)

Teams of 3

For Time:

2400m row

300 DU’s

90 clean & jerks 75/115

300 DU’s

90 power snatches 75/115

300 DU’s

90 pull ups

2400m row

45 min cap