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CrossFit Unleashed – CROSSFIT Tap an Go snatch 2Every 30ecs @60% -70% 5sets *snatch power or full Metcon (Time) 7 KB SNATCH LFT 50/5 25 Dbl undes 7 Kb snatch Rt 7 Rnds

WOD

CrossFit Unleashed – CROSSFIT STRENGTH Clean and Jerk (3@50%, 3@60%, 2@70%x2, 2@80%x2) Metcon Metcon (AMRAP – Reps) 20 Wall Ball Cleans 20/14 20 Wall Balls 20/14 20 HSPU 20 Pull-ups 20 Hang Cleans 95/65 20 Push Press 95/65 20 Push-ups 20 V-Ups 20 Right Arm KB Snatches 35/20 20 Left Arm KB Snatches 35/20 15 min AMRAP

Taper Program

CrossFit Unleashed – Competitor Program Clean and Jerk (3,3,3,3,3) 3@50%x2, 3@60%, 3@70%x2 Metcon (Time) 10 Wall Balls 20/14 10 S2OH 115/85 10 Pull-ups 3 Rnds

Friday Fit

CrossFit Unleashed – Unleashed Fit Metcon (Time) Strength Leg curls Leg Press Leg Extensions 3sets x10 reps at each station (choose your weight) * these are super sets , from one station to the next . After completing each set 45 sec plank hold. Then: After all 3sets are complete, right into: Wall Balls (choose weight) AbMat Sit-ups Bus Drivers …

Monday Fit

CrossFit Unleashed – Unleashed Fit Metcon (AMRAP – Reps) With a Running Clock 1000m Row: Then: Amrap of: 100 Dbl Unders or Single Unders 50 Sit-ups 50 Ball Slams 50 Step Ups 50 KB Swings 1min Plank Hold 30min*Row is only done once. *pick your own weight and weight for box jump.

Tuesday

CrossFit Unleashed – CROSSFIT Metcon (Time) Rx Men Team Series WOD 3 For time: 50 synchronized wall-ball shots 30 cleans, 135 lb. 50 synchronized wall-ball shots 20 cleans, 185 lb. 50 synchronized wall-ball shots 10 cleans, 225 lb. Men throw a 20-lb. ball to 10-ft. target Sc-Cleans 95,135,155lbs Time cap: 12 minutes Female Rx For time: 50 synchronized wall-ball shots …

Team Series

CrossFit Unleashed – CROSSFIT Back Squat (5,5,4,4,4) 5@55%, 5@65%, 4@70%, 4@75%x2 Metcon (Time) Team men: Rx 120 double-unders, each, relay 120 chest-to-bar pull-ups, total, sets of 15 120 hang power snatches, total, sets of 15 120 double-unders, each, relay Men use 95-lb. barbell Cap: 15 minutes For time: Men Sc 120 single-unders, each, relay 120 jumping chest-to-bar pull-ups, total, sets …

SATURDAY FUN DAY

CrossFit Unleashed – CROSSFIT Metcon (No Measure) 400M RUN ONLY ONCE THEN 30 BOX JUMPS 24/20 30 DEADLIFTS 185/105 10 MIN AMRAP 200M RUN ONLY ONCE THEN 30 POWER CLEANS 30 PUSH PRESS 10 MIN AMRAP 200M RUN ONLY ONCE THEN 30 WALLBALL 20/16 30 KB SWINGS 50/35 30 PUSH UPS 30 PULL UPS 10 MIN AMRAP 100M RUN EVER …

Saturday

CrossFit Unleashed – CROSSFIT Metcon (AMRAP – Reps) Team of 2 30min amrap 200m run Kb Swing 50/35 200m run Box jumps 20/20 200m run power snatches 95/65 200m run Ab Mat Situps 200m run OHS 95/65 200m run Push Ups 200m run Hang Power acleans 95/65 Rx+ is only a weight increase Rx+ KB 70/50 Barbell 135/95*Athlete 1 will …