Training Program 16/02/2019 Saturday Fun Team WOD
CrossFit Unit Training Program
For Reps
AMRAP 15
In teams of 2/3(Synchro)
15 Air Squats
10 Burpees
300 Meters Run
For Time
In teams of 3
To complete the below;
300 Doubles while Partner Deadlifts Hold (100kg) is performed.
Every 60 sec, swap athlete to perform Doubles.
Proceed into,
200 OH KB Swings while Partner Fireman/Piggyback Hold is performed.
Every 60 sec, swap athlete to perform OH KB Swings.
Proceed into,
100 HSPUs/Pike HSPUs while Partner Back Supporting Squat Hold is performed.
Every 60 sec, swap athlete to perform HSPUs/Pike HSPUs.
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Training Program 15/02/2019 Friday
CrossFit Unit Training Program
For Load
Hang Power Cleans
5 sets of 2 reps
Increase after each set
120 Sec Rest Between Work Sets
For Load
Push Presses(From Ground)
EMOM 5 (From Ground)
Push Press for load
5 sets of 3 reps
60 sec each set
Workout Of The Day (WOD)
For Reps
E2MO2M (10 Sets)
50 Doubles
As many burpees over box with remaining time.
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Training Program 25/04/2017 Tuesday
CrossFit Unit Training Program
STRENGTH (German Volume)
Back Squats
5 Sets of 10 Reps
Fix Load
90 Sec Rest Between Work Sets
Banded Hamstring Curls
5 Sets of 10 Reps
Fix Load
90 Sec Rest Between Work Sets
Banded Leg Pull In
3 Sets of 15 Reps
Fix Load
60 Sec Rest Between Work Sets
Standing Bar Bell Calf Raises
3 Sets of 15 Reps
Fix Load
90 Sec Rest Between Work Sets
Workout Of The Day (WOD)
For Time
3 RFT
30 Cal. Row
15 Power Cleans (70/40kg)
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