Daily WOD 12/12/2013 Thursday

CrossFit Unit Program – 12/12/2013, Thursday

 
 

Warm Up & Mobility

 

Warm – Up

 

Bear Complex (3 Sets Of 3 Reps)

 

Each Set Consist of

3 Deadlifts

3 Cleans

3 Front Squats

3 Push Presses

3 Back Squats

Increase Weight After Each Set

 
 

Strength/Skills

 

Clean Techniques

 

Clean Deadlifts
 

6 Sets of 1

Increase Weight After Each Set

1 Mins Rest Between

 

Cleans Hang High Pulls

 

6 Sets of 2

Increase Weight After Each Set

1 Mins Rest Between

 

Front Squats

 

4 Sets of 2

Increase Weight After Each Set

1 Mins Rest Between

 

 
 

Workout Of The Day (WOD)

 

Every Min On The Min(10 Mins)

 

To start, perform 100 Double Unders / 200 Singles

 

5 Heavy Thrusters

Rest 1 Minute if unable to complete 5 Thrusters in a Minute.

 

To end, 100 Double Unders / 200 Singles

 
 

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