CrossFit Unit Program 05/01/2017 Thurs

Training Program 04/01/2017 Thursday


CrossFit Unit Training Program


STRENGTH/SKILL


Compound Strength


Bench Press


Bench Press for load:
#1: 5 reps @ 55%
#2: 5 reps @ 64%
#3: 5+ rep @ 72%
#4: 5×5 reps @ 55%


Rest 2 mins after each


Incline Bench Press


1 x (8-12 Reps)@45%
1 x (6-8 Reps)@55%


Rest 2 mins after each


Decline Bench Press


1 x (8-12 Reps)@50%
1 x (6-8 Reps)@60%


Rest 2 mins after each


DB Press & Fly


Super Sets


1x (10 -12 reps)
1x failure


Rest 2 mins after each


Workout Of The Day (WOD)


Girls Bench Mark


Annie Meet Diane


For Time(Cut Off 20mins)


21 Deadlifts & HSPUs
50 DUs/100 SINGLEs 50 SIT-Ups


15 Deadlifts & HSPUs
50 DUs/100 SINGLEs 50 SIT-Ups


9 Deadlifts & HSPUs
50 DUs/100 SINGLEs 50 SIT-Ups


RX(100/60kg)


Record the weights used in notes

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CrossFit Unit Program 04/01/2017 Wed

Training Program 04/01/2017 Tuesday


CrossFit Unit Training Program


Olympic Weightlifting Program


Snatch


Hang Power Snatch


Hang Power Snatch for load:
#1: 2 reps @ 55%
#2: 2 reps @ 60%
#3: 2 reps @ 65%
#4: 2 reps @ 65%
#5: 2 reps @ 70%


Rest 2 mins after each


Snatch Pulls


Snatch Pull for load:
#1: 3 reps @ 85%
#2: 3 reps @ 85%
#3: 3 reps @ 90%
#4: 3 reps @ 90%
#5: 3 reps @ 95%


Rest 2 mins after each


Front Squat


Front Squat for load:
#1: 3 reps @ 60%
#2: 3 reps @ 65%
#3: 3 reps @ 70%
#4: 3 reps @ 70%
#5: 3 reps @ 75%


Mid-line Accessory Strength


GHD Back Extensions


4 Sets of 12 Reps
Every 2 Min, perform 12 Reps


GHD Sit Ups


4 Sets of 12 Reps
Every 2 Min, perform 12 Reps


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We Decide Our Destiny


Excel as Individuals, Grow in Unity