Daily WOD 19/11/2013 Tuesday

CrossFit Unit Program – 19/11/2013, Tuesday

 
 

Warm Up & Mobility

  

Mobility

 

 Banded Overhead Distraction(Shoulders)

Banded Bully(Shoulders)

Internal Rotation Bias(Shoulders)

Single Ankle Mob

 

Warm – Up

 

2 Rounds (2 Mins)

10 Back Extension

10 Kettlebell Swings

10 Broad Jump

10 Closed Stance Push Ups.

 
 

Strength/Skills

 
 

Cleans & Jerk Rep Max

 

1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1  ( 10 Sets Of 1 Rep)

 Increase Load After Each Set If Successful.

 

Or 

 

Weighted / Assisted Rings Dips

 

 7 Sets Of 3 Reps

Same Load Throughout 7 Sets.

 
 

Workout Of The Day (WOD)

 

12 Mins AMREPS

 

15 Wall Balls

12 Toes To Bar

9 Burpees

 
 

Excel as Individuals, Grow in Unity