Daily WOD 24/01/2014 FRIDAY

CrossFit Unit Program – 24/01/2014, Friday

 
 

Warm Up & Mobility

 

Warm – Up

 

800meters Jog

Circle of Friends

5 Push Ups, 5 Sit Ups & 5 Air Squats

11 Strict Pull Ups

 
 

Strength/Skills

 

Front Squats

 

For 7 Mins, Every Min, Perform 3 Front Squats

Work Towards 75% Of Max Effort

Increase Weight After Each Set

 
 

Good Mornings

 

5 Sets Of 8 Reps

Increase Weight After Each Set

 

Workout Of The Day (WOD)

 

2011 CrossFit Games Open 11.2

 

Complete as many rounds and reps as possible in 15 minutes of:

 

9 Deadlifts (70kg/45kg)

12 Push Ups

15 Box Jumps(24″/20″)

 

CrossFit Cleans & Jerk Practice

CrossFit Unit Olympic Weight Lifting

CrossFit Cleans & Jerk Practice

CrossFit Unit Olympic Weight Lifting


 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 23/01/2014 THURSDAY

CrossFit Unit Program – 23/01/2014, Thursday

 
 

Warm Up & Mobility

 

Warm – Up

 

20 Plate Shoulder Presses

20 Frontward Lunges & 20 Backward Lunges

10 Deck Squats

30 Bar Deadlifts

 

Repeat Once

 
 

Strength/Skills

 

Deadlifts

 

For 7 Mins, Every Min, Perform 3 Deadlifts

Work Towards 75% Of Max Effort

Increase Weight After Each Set

 
 

Kipping Pull Ups

 

10 Mins Practice

 

Workout Of The Day (WOD)

 

2011 CrossFit Games Open 11.1

 

Complete as many rounds and reps as possible in 10 minutes of:

 

30 Double-unders

15 Power snatches (35kg/25kg)

 

CrossFit  Cleans Practice

CrossFit Unit Olympic Weight Lifting


 
 

Excel as Individuals, Grow in Unity

 
 

REST DAY 22/01/2014 WEDNESDAY

CrossFit Unit Program – 22/01/2014, Wednesday

 
 

Rest Day

 

Active Recovery

 

Please do one of the below

 

100 Burpees for Time

Please submit timing during Regular Class

 

OR

 

5k Relax Run

 
 

CrossFit Active Recovery

CrossFit Unit Active Recovery


 
 

Excel as Individuals, Grow in Unity