Program 24/04/2017 Monday

Training Program 24/04/2017 Monday


CrossFit Unit Training Program


Oly Lift


Power Snatch


#1: 2 reps
#2: 2 reps
#3: 2 reps
Rest 90 Sec Between Sets


Snatch Pull


#1: 2 reps
#2: 2 reps
#3: 2 reps
Rest 90 Sec Between Sets


Overhead Squats


#1: 2 reps
#2: 2 reps
#3: 2 reps
Rest 90 Sec Between Sets


Hurdles Broad Jump


4 Sets of 8 Jumps
Rest 90 Sec Between Sets


Workout Of The Day (WOD)


Tabata Sprint Series


To complete each station before transit.


Rest 4 mins between station.


1. Pull Ups
2. Sit Ups
3. Push Ups
4. Squats


CrossFit: The Dumbbell Overhead Walking Lunge





We Decide Our Destiny


Excel as Individuals, Grow in Unity


Program 22/04/2017 Saturday

Training Program 22/04/2017 Saturday


CrossFit Unit Training Program


STRENGTH/SKILL


Tyre Flips


10 – 1 Reps


As fast as possible.


Workout Of The Day (WOD)


AMRAP 20 – Team of 2


A row/bike/rope pull
B Perform below;


10 handstand push ups
20 deadlifts (100kg/60kg)
30 box jumps (30’’/20’’)
50 pull ups
50 med ball wall(20lbs/14lbs)
20m walking lunges with a plate (45lbs/20lbs)
Swap over there B is completed.


Team of 2


To Complete 100 Thrusters,
Thrusters can only be performed when Partner is doing DB/KB Farmer Static Carry


CrossFit: Dr. Lustig: Type 2 Diabetes Is “Processed Food Disease”





We Decide Our Destiny


Excel as Individuals, Grow in Unity


Program 21/04/2017 Friday

Training Program 21/04/2017 Friday


CrossFit Unit Training Program


Olympic Lift


Power Clean
3 Sets of 2 Reps
(65%/70%/75%)
90 Sec Rest Between Work Sets


Clean Pulls
3 Sets of 3 Reps
(90%/95/100%)
90 Sec Rest Between Work Sets


Front Squats
3 Sets of 3 Reps
(70%)
90 Sec Rest Between Work Sets


Seated Box Jumps
4 Sets of 8 Reps(Each Side)
90 Sec Rest Between Work Sets


Good Morning
4 Sets of 8 Reps(Each Side)
Fix Load
90 Sec Rest Between Work Sets


Workout Of The Day (WOD)


Mini Sprint Series(AMRAP 5 Each)


WOD A
7 SDLHP (45/30kg) 10 HSPUs/HRPUs


Rest 5 Mins


WOD B
10 Chin Ups
10 Alternate Single Leg Squats


Rest 5 Mins


WOD C
10 STO(From Ground)
10 Front Squats (40/30kg)


CrossFit: Danny Watson: Legend





We Decide Our Destiny


Excel as Individuals, Grow in Unity