Daily WOD 16/12/2013 Monday

CrossFit Unit Program – 16/12/2013, Monday

 
 

CrossFit Unit Olympic Lifting

CrossFit Unit
Olympic Lifting
Clean & Jerk


 
 

Warm Up & Mobility

 

Warm – Up

 

At Own’s Pace

 

Pull Up Bar Hang

Group Plank Hold

Handstand / Pike Hold

10 Forwards Floor Walks

10 Backwards Floor Walks

 
 

Strength/Skills

 

15 Mins Of Power Cleans & Jerks

 

Rolling Clean & Jerks

 

Perform 1 Clean & Jerk one after another.

Increase Weight After Each Min

Execute Till Last Man Standing

 

Rest 3 Mins

 
 

Workout Of The Day (WOD)

 

9 Mins AMREPS

 

5 Burpees

7 Shoulder to Overhead

9 Toes To Bar

 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 15/12/2013 Sunday

CrossFit Unit Program – 15/12/2013, Sunday

 
 

CrossFit WOD Training

CrossFit Unit Training


 
 

Warm Up & Mobility

 

Warm – Up

 

30 Partner Sit Ups Together

20 Partner Clapping Push Ups

 
 

Strength/Skills

 

Back Squats

 

5 Sets Of 3 Reps

Work Towards 78 % of M.E

Rest 90 Sec After Each Set

 
 

Workout Of The Day (WOD)

 

5 Rounds For Time

 

15 Wall Balls

15 Air Squats

100 Meters Sprint

10 Strict Pull Ups

 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 14/12/2013 Saturday

Woman Box Jump

CrossFit Unit Box Jumps


CrossFit Unit Program – 14/12/2013, Saturday

 
 

 
 

Warm Up & Mobility

 

Warm – Up

 

At Own’s Pace

 

Quads & Calf Myofascial Release

50 Deadlifts

50 Shoulder to Shoulder

 
 

Strength/Skills

 

Power Cleans

 

For 7 Mins, Every Min Perform 2 Power Cleans

Increase Weight After Each Min

Rest After Each Performing 2 Power Cleans

 

Rest 3 Mins

 

Power Snatches

 

For 7 Mins, Every Min Perform 2 Power Cleans

Increase Weight After Each Set

Rest After Each Performing 2 Power Cleans

 

 
 

Workout Of The Day (WOD)

 

3 Rounds For Time

 

Partner WOD

 

7 Heavy Tyre Flips

20 Push Ups

400 Meters Run

 
 

Excel as Individuals, Grow in Unity