Daily WOD 18/12/2014 THURSDAY

CrossFit Unit Training Program

 

Week 51 (8 Weeks General Cycle) – 18/12/2014, Thursday

 

Warm-Up

Hip Mobility

 

2 Rounds

 

10 Clean Deadlifts

 

10 Hang Cleans

 

10 Hang Squat Cleans

 

Strength/Skills

 

8 Weeks General Cycle

 

Squat Cleans

 

60%x5, 65%x4, 70%x3 & 75%x3, 80%x2, Heavy Singles

Within 15 Mins

 

Cleans High Pulls(From Hang)

 

60%x4x8

Within 10 Mins

 

Push Press

 

75%x5x5

Within 10 Mins

Rest 5 Mins Before Proceeding to METCONs

 

Workouts Of The Day (WOD)

 
 

METCON (TIME)

 

Isabel

 

30 Snatches(60/40)

 

OR

 
 

METCON(WEIGHTS LADDER)

 

Body Weight Back Squats(3 In A Team)

 

2 Sets of Back Squats Ladder

 

1,2,3,4,5…Till Failure

 
20141218_WODPost
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity