Daily WOD 21/11/2013 Thursday

CrossFit Unit Program – 21/11/2013, Thursday

 
 

Warm Up & Mobility

 

Mobility

 

Banded Hip Capsule

Spider Stretch

Banded Ankle Flexion

Wrist Inwards Push Ups

 

Warm – Up

 

2 Rounds (2 Mins)

10 Side Lunges

10 Behind Neck Pull Ups

10 Hip Extensions

10 Shoulder To Shoulder

 
 

Strength/Skills

 

Weighted / Assisted Pull Ups

5 x 3 (5 Sets Of 3 Reps)

Fixed Load / Assistance

 

AND

 

Front Squats

 

6 Sets Of 2 Reps

Work Towards 90% of RM

 
 

Workout Of The Day (WOD)

 

Clean & Jerk Ladder

 

First 5 Mins, For Every Min, Perform 5 Power Clean & Jerks

 

Next 5 Mins, For Every Min, Perform 3 Power Clean & Jerks(Heavier)

 

Last 5 Mins, For Every Min, Perform 1 Power Clean & Jerks(Heaviest)

 
 

Excel as Individuals, Grow in Unity