CrossFit Unit 01/12/2016 Thursday

1/12/2016 Thursday


CrossFit Unit Training Program


Strength/Skills


Compound Strength


Back Squat for load:


#1: 5 reps @ 75%
#2: 5 reps @ 75%
#3: 5 reps @ 75%


Rest 2 mins Between Sets


Workout Of The Day (WOD)


Sprint Work Capacity


Work to current 3 rep @ 75% of Power Cleans


AMRAP5


In 5 Mins, As Many;
3 Power Cleans (75%)
5 Bar Over Burpees





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 30/11/2016 Wednesday

30/11/2016 Wednesday


CrossFit Unit Training Program


Strength/Skills


Compound Strength


Bench Press


2 – 2 – 2 – 2


Work Towards 2RM
20 mins


Workout Of The Day (WOD)


For Quality


3 rounds


5 Front Squat (1.25 bw/rm)
8 Deadlift (2 bw/rm)
10 Weighted Dips (.25 bw/rm)


Please record each lift type into the scoring.




We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 29/11/2016 Tuesday

29/11/2016 Tuesday


CrossFit Unit Training Program


Strength/Skills


Single Modality Test


Doubles Unders


Maximum double-unders in 2 minutes.


Gymnastics Emphasis


Kipping Muscle Ups


Every min, 5 Muscle Ups


Workout Of The Day (WOD)


Partner WOD


“Angie”
For time:
100 pull-ups
100 push ups
100 sit-ups
100 squats


One Working At A Time





We Decide Our Destiny


Excel as Individuals, Grow in Unity