SAT 8.12.17

CrossFit Unleashed – CROSSFIT Metcon (Time) 60 CAL ROW 40 CLEANS (ANY) 135/95 30 WALL BALL 25/20 20 SDHP 135/95 30 WALL BALL 25/20 40 CLEANS 135/95 30 BOX JUMPS 24/20 20 T2B 10 SDHP 135/95 20 T2B 30 BOX JUMP 24/20 400M ROW ——500M ROW

Monday

CrossFit Unleashed – CROSSFIT Snatch (3@50%, 2@60%, 2@80%, 1@90% 1 to find 1RM) Metcon 50 DU 30KB swing 50/35 2 rope climbs 25 GHD sit ups 2 rope climbs 20 Air squats 2 rope climbs 15 Shoulder to Overhead 20/25 DB 2 rope climbs 10 Manmakers 20/25DB 25 Burpees

Saturday

CrossFit Unleashed – CROSSFIT teams of 2: 200 DU buyin 60 kb swing 50/35 4 rope climbs 50 sit ups 4 rope climbs 40 air squats 4 rope climbs 30 shoulder to overhead 4 rope climbs 20 man makers 4 rope climbs 50 burpee buyout

5 Zones

CrossFit Unleashed – CROSSFIT Metcon (Time) Team of 2 and you can work at the same time 100 PLATE BURPEES 10/25 (chest to plate and bring plate overhead) 400M RUN 100 ALT WALLBALL 20/14 300M RUN 100 G2OH 95/65 200M RUN 100 BOX JUMPS 300M RUN 100 KB SWING 50/35 400M RUN

warm

CrossFit Unleashed – COMPETITION TEAM Warm-up WARM UP 2 (No Measure) 500M ROW 10 small circle – larger – full range 20 both arms cross over 20 alt both arms over head 10 twist back and forth 10 bent twist 20 bent windmill 6 wide leg inch worm(out to a push ups and back between legs) 10 wide leg side …

Thursday

CrossFit Unleashed – CROSSFIT Metcon (3 Rounds for time) With a Running Clock: 3x100m sprints 15rec BTWN sprintsWith a running clock . Still keep track of each sprint individually to record into wodify. Metcon (Time) 2 min Rec Then: 2Rnds For Time: 100 DBL Unders 100 Air Squats 800m Run

SATURDAY

CrossFit Unleashed – CROSSFIT Metcon (AMRAP – Rounds and Reps) 2 PERSON TEAMS 4 – 10 MIN STATIONS 400M RUN TOGETHER THEN WORK FOR THE REMAINDER OF TIME. ONE PERSON WORKING AT A TIME COMPLETE A FULL ROUND THEN ROTATE 400M RUN THEN 2 BURPEES 4 T2B 6 WALLBALL 20/14 10 MIN 400M RUN THEN 6 DEADLIFTS RX +135/105 RX …

MONDAY

CrossFit Unleashed – CROSSFIT Metcon (Time) 200M Run 50 Ab Mat Sit-ups 25 Wallballs 20/14 RX+ 20lb Vest 4 Rnds

BAR BUDDIES

CrossFit Unleashed – CROSSFIT Metcon (AMRAP – Reps) 50 PUSH PRESS BAR LUNGES 50 BOX JUMPS 24.20 BAR LUNGES 50 HANG POWER CLEANS BAR LUNGES 50 HR PUSH UPS BAR LUNGES 50 WALL BALLS 20/14 BAR LUNGES 50 PULL UPS BAR LUNGES 50 BALL SLAMS 25/20 BAR LUNGES 40 MIN AMRAP TEAMS OF TWO @ 115/85 RX+ 135/95

Friday

CrossFit Unleashed – CROSSFIT Back Squat (Total Weight) Metcon (AMRAP – Rounds and Reps) 7 OHS 95/65 14 AB mat sit-ups 21 DBL UNDERS 12min Amrap