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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