Daily WOD 01/02/2014 SATURDAY

CrossFit Unit Program – 01/02/2014, Saturday

 
 

Warm Up

 

10 Behind Neck Strict Pull Ups

20 Elevated Push Ups

10 Close, 10 Shoulder Wide & 10 Wide Stance Push Ups

20 Sit Ups

10 Tuck Jumps

 
 

Strength/Skills

 

Snatch Complex

 

2 Snatch Deadlifts – 1 Hang Snatch – 1 Squat Snatch

 

Please only perform 7 Sets Of 1 Snatch Complex

Increase weight after each successful Snatch Complex

 
 

Workouts Of The Day (WOD)

 

Partner WOD (Tyre Flips)

 

Each Min, Perform 2 Tyre Flips

 
 

Rest 2 Mins

 

Individual WOD (Bear Complex Ladder & Singles/Doubles)

 

2 Bear Complex & 5 Doubles/15 Singles

 

4 Bear Complex & 10 Doubles/30 Singles

 

6 Bear Complex & 15 Doubles/45 Singles

 

8 Bear Complex & 20 Doubles/60 Singles

 

.

 

.

 

.

 

Nth Bear Complex & Nth Doubles/Nth X Nth Singles

 

Till 10 Mins is Up

 

CrossFit Unit Front Squats

CrossFit Unit Strength 5×5 Cycle


 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 31/01/2014 FRIDAY

CrossFit Unit Program – 31/01/2014, Friday

 
 

Warm Up & Mobility

 

Warm – Up

 

800meters Jog

 

20 Shoulders To Shoulders

20 Front Squats

20 Good Mornings

 
 

Strength/Skills

 

Front Squats

 

5 Sets of 5 Reps

Work At 70% Of Max Effort

 

3 Sets of 8 Reps

Work At 40% Of Max Effort

 
 

Workout Of The Day (WOD)

 

Girl’s Benchmark ‘Elizabeth’

 

21 – 15 – 19

 

Squat Clean (60kg/42.5kg)

Ring Drips

 

Rest 3 Mins

 

400 Meters Kettle Bell Swing Walk

 

CrossFit Unit Squats

CrossFit Unit Squat Hold Challenge


 
 

Excel as Individuals, Grow in Unity