CrossFit Unit Training 12/2/2015

CrossFit Unit Training Program

 

7th Week of 2015 (4 Weeks Strength Cycle 5/3/1) – 12/02/2015, Thursday

 

Shoulder Mobility

 

3 Rounds

 

10 Shoulder Tap Push Ups

 

10 Ground Windmills

 

10 Close Stance Squats

 

UNIT’s Strength/Skills

 

Bench Press(Jim Wendler 5/3/1)

 

5 Sets of 5 Reps (65%)

Within 15 Mins

 

Assistance Work

 

Ring/Box Dips

 

4 Sets of 1 Min, 1 Min Rest Between.

As Many Reps As Possible.

 

UNIT’s Workouts Of The Day (WOD)

 

METCON (TIME)

 

GRACE

 

30 Clean & Jerks

 

(Men 60kg / Ladies 45kg)

 

OR

 

METCON(EMOM:OLY WEIGHT)

 

10 Mins

 

Odd Min: 6 Hang Snatches

Men(60/50/30) | Ladies(40/30/20)

 

Even Min:10 Toes To Bar

 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 

CrossFit Unit Training 6/2/2015

CrossFit Unit Training Program

 

6th Week of 2015 (4 Weeks Strength Cycle 5/3/1) – 06/02/2015, Friday

 

3 Rounds

 

5 (3 Position Deadlifts)

 

5 Good Mornings

 

20 Sec Straight Elbow Pull Up Hang)

 

UNIT’s Strength/Skills

 

Deadlifts(Jim Wendler 5/3/1)

 

3 Sets of 5 Reps (75%)

1 Set of 3 (85%)

1 Set of 1 (95+%)

Within 25 Mins

 

Assistance Work

 

Stiff Leg Barbell Good Morning

 

5 Sets of 7 Reps@ 40% of Deadlifts

 

UNIT’s Workouts Of The Day (WOD)

 

METCON (TIME)

 

KAREN

 

150 Wall Balls for time

 

OR

 

METCON(ROW|GYMNASTICS)

 

7 RFT

 

7 Wall Walks

200m Row

 

American Kettle Bell Swings & Burpees

CrossFit Unit Intro Class WOD

 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 

CrossFit Unit Training 5/2/2015

CrossFit Unit Training Program

 

6th Week of 2015 (4 Weeks Strength Cycle 5/3/1) – 05/02/2015, Thursday

 

Shoulder Mobility

 

2 Rounds

 

10 Push Ups

 

10 Knee Facing Toss

 

UNIT’s Strength/Skills

 

Bench Press(Jim Wendler 5/3/1)

 

3 Sets of 5 Reps (75%)

1 Set of 3 (85%)

1 Set of 1 (95+%)

Within 25 Mins

 

Assistance Work

 

MAX Rep Weighted Push Ups

 

2 Sets For 1 Min Each

Men (20/15/10kg) | Ladies (10/5/0kg)

 

UNIT’s Workouts Of The Day (WOD)

 

METCON (TIME)

 

KAREN

 

150 Wall Balls for time

 

OR

 

METCON(OLY WEIGHT)

 

5 RFT

 

7 Snatches

Men(60/50/30) | Ladies(40/30/20)

 

10 Box Jumps

 

Weekend WOD @ CrossFit Unit Singapore

CrossFit Unit Thrusters Showdown.


 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity