Monthly Archives: December 2016

CrossFit Unit Program 30/12/2016 Fri

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Training Program 30/12/2016 Friday


CrossFit Unit Training Program


Strength/Skills


Complex Gymnastics Strength


4 Sets, Every 3 Mins


2 Bar MU


2 C2B


2 Pull Ups


Workout Of The Day (WOD)


Ladder WOD


AMRAP 10


2 KB Swings
2 HSPUs
4 KB Swings
4 HSPUs
.
.
Till 10 Mins


Every Round, add 2 KBS & 2 HSPUs
RX:(32/24kg)




Josh Bridges — “Walk toward the fire”





We Decide Our Destiny


Excel as Individuals, Grow in Unity

CrossFit Unit Program 29/12/2016 Thurs

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Training Program 29/12/2016 Thursday


CrossFit Unit Training Program


Strength/Skills


Compound Strength


Bench Press


Bench Press for load:


3 – 3 – 3 – 3


Work towards 90%


Workout Of The Day (WOD)


2 Rounds, 3 Mins Rest Between


AMRAP 7 Each Round


5 Box Over Burpee


5 Push Presses (Rx:60/40kg)




CrossFit – “Elite Nutrition” by Jeremy Mullins





We Decide Our Destiny


Excel as Individuals, Grow in Unity

CrossFit Unit Program 28/12/2016 Wed

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Training Program 28/12/2016 Wednesday


CrossFit Unit Training Program


Workout Of The Day (WOD)


Fantastic 10 (Individual WOD)


AMRAP 25


For time:


15 BJ (30″/24″)


10 Bar muscle-ups


20 KB snatches (1.5 pd)


20 Pistols, alternating


30 T2B


30 OHS (75)


40 GHD sit-ups


40 Cleans (20-lb. medicine ball)


50 Burpees


50 Double unders




Hydration and Recovery with Matt Chan





We Decide Our Destiny


Excel as Individuals, Grow in Unity