W.O.D.

Friday

Unwritten – CrossFit Functional

Conditioning

8 min emom

10 planks walk over plate 25/45

30 sec hollow hold

Metcon (Time)

10 rounds of

10/15 bike

200m sprint – forward 100/backwards 100

Thursday

Unwritten – CrossFit Functional

Skill

15-20 min for skill work

Metcon (AMRAP – Reps)

1 min max power cleans

1 min rest

1 min max FS

1 min rest

1 min max STO

1 min rest

X 2

85/125

Score is total reps

Wednesday

Unwritten – CrossFit Functional

Snatch Complex (6 sets)

TOUGH complex – time under tension

hang power snatch + power snatch + hang squat snatch + squat snatch
2:30 clock

Metcon (Time)

400 m sled pull 25/45

12 FR lunges in place 105/125

10 bar muscle ups

12 FR lunges in place 105/125

400 m sled pull 25/45

Tuesday

Unwritten – CrossFit Functional

Bench Press (3 X 20)

rest ONLY 2 min – tough sets

Metcon (Time)

For Time:

30/35 cal row

30 bar facing burpees

ALL OUT!!

Monday

Unwritten – CrossFit Functional

Power Clean (4 X 8)

Barbell cycling! Must be touch & go

3 min clock – build if you can maintain tng!

Metcon (AMRAP – Rounds)

5 min AMRAP

9 box jumps 20/24

6 Push Press 75/105

3 TTB

rest 3 min then repeat

*Work on consistency – goal is to get around same amount of reps on both amraps

Saturday

Unwritten – CrossFit Functional

Metcon (No Measure)

Teams of 3 – 1 person works at a time

4 min amraps

sled push

tire flips

sledge hammer strikes

bike cals

wall climbs

burpee box jump overs

30 sec rest between stations – keep sets small to keep intensity up!

Friday

Unwritten – CrossFit Functional

Snatch (10 x 1)

10 min emom – 1 @ 75% – no build, work on perfect form

Metcon (Time)

For time:

4 rope climbs

9 thrusters 95/115

100ft farmers heavy

3 rope climbs

12 thrusters

100ft farmers carry

2 rope climbs

15 thrusters

100ft farmers carry

Thursday

Unwritten – CrossFit Functional

Skill

15 min to work any skill

Metcon (Time)

800m run

400m ski erg

500m row

25 burpees to plate

500m row

400m ski erg

800m run

25 min cap

Wednesday

Unwritten – CrossFit Functional

Clean and Jerk (double X 6)

2 clean & jerks – not tng but within 10 seconds

2 min clock – you can build

Metcon (Time)

For Time

400 run

50 hang DB power clean & jerks 35/50

40 wall balls

30 deadlifts 155/225

20 burpee chest to bar

10 man makers 35/50