Daily WOD 26/11/2013 Tuesday

CrossFit Unit Program – 26/11/2013, Tuesday

 
 

Living Well

CrossFit Living Well


 
 

Warm Up & Mobility

 

Warm – Up

 

Bear Complex

3 Sets of 3 Reps

Increase Weights After Each Set

 
 

Strength/Skills

 

Snatch Deadlift

 

2 – 2 – 2 – 2 – 2 – 2 – 2 (7 Sets Of 2 Reps)

Increase Weight After Each Set

 

OR

 

Snatch Balance

 

1 – 1 – 1 – 1 – 1 – 1 – 1 (7 Sets Of 1 Rep)

Increase Weight After Each Set

 
 

Workout Of The Day (WOD)

 

‘Isabel’

 

30 Snatches For Time

 

Proceed Straight to 30 Body Weight Back Squats Without Rack.

 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 25/11/2013 Monday

CrossFit Unit Program – 25/11/2013, Monday

 
 

Warm Up & Mobility

 

Mobility

 

Thoracic Spine Mobility

 

Warm – Up

 

2 Rounds

6 Back Bridge

6 Pull Ups With 1 Sec Pause @ 3 Points

6 Ring/Bow Dips

10 Kettle Bell Squats

 
 

Strength/Skills

 

Front Squats

 

2 – 2 – 2 – 2 – 2 (5 Sets Of 2 Reps)

Increase Weight After Each Set

 

AND

 

Sprints Series

 

Resistance Sprints

3 Sets of 80 Meters

2 Mins Rest Between

 
 

Workout Of The Day (WOD)

 

For Time

 

10 – 1 Reps

 

Hand Stand Push Ups

 

Chest To Bar

 

Piston Squats (Reps Per Leg)

 
 

Excel as Individuals, Grow in Unity