TUESDAY

CrossFit Unleashed – CROSSFIT Power Cleans 2 Power Cleans @ 85% 3 burpees Every 1:15 x5Rnds Metcon (Time) 21 WALL BALLS 20/14 15 PULL UPS 9 G2OH 135/95 800mRun 3 Rnds

fri

CrossFit Unleashed – CROSSFIT Back Squat (EMOM FOR 7 MIN @ 60%) 2 BACK SOUATS + 5 BOX JUMPS EMOM FOR 7 MIN @ 60% Metcon Metcon (AMRAP – Rounds and Reps) 40 DBL UNDERS 20 WALKING LUNGES 20/14 10 HANG POWER CLEAN 115/65 5 GHD 1 Rope Climb 18 MIN AMRAPRX + HANG POWER CLEAN @ 135/95

BACK TO BACK

CrossFit Unleashed – CROSSFIT Deadlift (7 REPS EMOM @ 50% FOR 5 MN) Metcon (Time) POWER CLEANS 135/85 HSPU 15-10-5 Directly into… HANG POWER CLEANS 135/85 RING DIPS 15-10-5 FOR TIME RX+ 155/105

Thursday

CrossFit Unleashed – CROSSFIT Clusters 3 clusters EMOMx5 @ Rx+135#/95# Rx115/85 Metcon (AMRAP – Rounds and Reps) With a Running Clock 15 WALLBALLS 20/14 11 DEADLIFTS 205/135 7 BAR FACING BURPEES 9 MIN AMRAP 1min Rec At Min 10 POWER SNATCH 75/45 T2B 21. 15. 9 20 min cap

Wednesday

CrossFit Unleashed – CROSSFIT Hi Hang Snatch Hi Hang Snatch 4@55%, 3@65%,3@70%,2@75%, 2@80% Metcon (AMRAP – Reps) S2OH 115/85 BOX JUMP OVER 30/24 2. 4. 6. 8. 10. 12. 14. 16 10 MIN AMRAP

Tuesday

CrossFit Unleashed – CROSSFIT Metcon (AMRAP – Reps) 3 Power Cleans @ 75% 3 burpees Every 1:15 x5Rnds Metcon (Time) 50 DBL UNDERS 5 SNATCH 25 C2B PULL UPS 40 DBL UNDERS 4 SNATCH 20 C2B PULL UPS 30 DBL UNDERS 3 SNATCHES 15 C2B PULL UPS 20 DBL UNDERS 2 SNATCHES 10 C2B PULL UPS 10 DBL UNDERS 1 …

MONDAY

CrossFit Unleashed – CROSSFIT STRENGTH 2 Snatch Pulls+1 muscle Snatch +1 Power Snatch 2@60%, 2@75%,3×1@80% Warm-up 500 M Row 5 Inch worms Karaoke High Knees Butt Kicks Bear Crawl 3 RDS 5 push ups 10 sit ups 15 air squats Metcon (Time) 50 DBL UNDERS 10 HSPU 5 OHS 95/65 6 RDS FOR TIME ()

LAST

CrossFit Unleashed – CROSSFIT Warm-up WARM UP 3 (No Measure) 100M JOG high knees butt kicks side shuffle karaoke knee hugs DROM (arms circles and kicks all 3 directions). 10 shoulder dislocates with PVC. active shoulders, long arms (no bent elbows), open chest 10 over head pass through with PVC with active shoulders 5 overhead squats with PVC Burgener Warm-up …

THREE TIMER

CrossFit Unleashed – CROSSFIT Warm-up WARM UP 5 (No Measure) 15 MIN 3 rounds of 10-15 reps of • Samson Stretch (do the Samson Stretch once each round for 15-30 seconds) • Overhead Squat with broomstick • Sit-up • Back-extension • Pull-up • Dip • 2-3 minutes of jump rope to get warm • Quick Stretch of (10-20 sec hold): Quad, Toe Touch, …

POWER BALL

CrossFit Unleashed – CROSSFIT 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 lunge …