Daily WOD 21/01/2014 TUESDAY

CrossFit Unit Program – 21/01/2014, Tuesday

 
 

Warm Up & Mobility

 

Warm – Up

 

Kettle Bell Warm Ups

20 Side To Side Lunges

75 Singles(In Blocks Of 75) / 100 Doubles(In Blocks of 25)

 
 

Strength/Skills

 

Back Squats

 

For 7 Mins, Every Min, Perform 3 BackSquats

Work Towards 75% Of Max Effort

Increase Weight After Each Set

 
 

Ring Dips (Weighted/Assisted)

 

5 Sets Of 5 Reps

Fixed Weights

Rest Sufficient After Each Set

 
 

Workout Of The Day (WOD)

 

Mash Ups Partner WOD

 

8 min AMREP

20 Wall Balls

Max Weighted Sit Ups

 

Rest 3 Mins

 

8 min AMREP

10 Kettle Bell Snatches (Alternate Hands)

Max Shuttle Sprints (40meters)

 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 20/01/2014 Monday

CrossFit Unit Program – 20/01/2014, Monday

 
 

Warm Up & Mobility

 

Warm – Up

 

5 Floor Walk (Frontward/Backward)

10 Strict Pull Ups / 20 Ring Rows

20 Air Thrusters

2 Sets of 3 Reps – Bear Complex

Increase Weights After Each Set

 
 

Strength/Skills

 

Push Presses

 

For 7 Mins, Every Min, Perform 3 Push Presses

Work Towards 80% Of Max Effort

Increase Weight After Each Set

 
 

Pull Ups (Weighted/Assisted)

 

Fixed Weights

Rest Sufficient After Each Set

 
 

Workout Of The Day (WOD)

 

7 Mins Clean & Jerk Ladder

 

1 Clean & Jerk

1 Wall Walk Push Up

 

2 Clean & Jerk

2 Wall Walk Push Up

 

3th Clean & Jerk

3th Wall Walk Push Up

 

.

.

 

Nth Clean & Jerk

Nth Wall Walk Push Up

 
 

Excel as Individuals, Grow in Unity