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    CrossFit Unit 31/5/2016 Tuesday

    31/5/2016, Tuesday


    CrossFit Unit Training Program


    Warm-Up


    3 Rounds


    4 Snatch Deadlift(Mid Thigh – Extension)
    4 Hang Muscle Snatch
    4 Hang Power Snatch
    4 Behind Neck Push Jerk
    4 Overhead Squat


    Strength/Skills


    Compound Strength


    Hang Power Snatch for load:


    #1: 1 rep @ 45%
    #2: 1 rep @ 55%
    #3: 1 rep @ 65%
    #4: 1 rep @ 65%
    #5: 1 rep @ 70%
    #6: 1 rep @ 70%
    #7: 1 rep @ 75%


    Compound Strength


    Bench Press for load:


    #1: 5 reps @ 50%
    #2: 5 reps @ 55%
    #3: 5 reps @ 60%
    #4: 5 reps @ 60%
    #5: 5 reps @ 60%


    Workout Of The Day (WOD)


    AMRAP 10 (Push Press & Pistol Squat Ladder)


    Following the ladder of 2-4-6-8, etc. reps, complete as many reps as possible in 10 minutes of:


    Push Press (60kg/45kg)
    Pistol Squats (Alternate)



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