CrossFit Unit Training 30/12/2014

CrossFit Unit Training Program

 

Last Week of 2014 (8 Weeks General Cycle) – 30/12/2014, Tuesday

 

UNIT’s Warm-Up

1000 Meters Row

 

3 Rounds

 

5 Wide Grip Pull Ups(30 Secs)

 

10 Wide Stance Push Ups

 

15 Close Stance Squats

 

UNIT’s Strength/Skills

 

Muscle Ups Practice(Skill)

 

EMOM 10 : 2 Strict Muscle Ups

Substitute for Band Assisted/MU Transition to scale

 

Strict Press(Strength)

 

5×3 (75% – 90%), 4×8(40% – 60%)

Within 15 Mins

 

UNIT’s Workouts Of The Day (WOD)

 

METCON (TIME)

 

JACKIE

 

For Time

 

1000 meter row

 

50 thrusters

 

30 pull-ups

 

OR

 

METCON(WEIGHTS|EMOM:10)

 

Every Min To Execute;

 

10 Kettle Bell Swings

 

20 Doubles/40 Singles

 

Collectively Massive

You cannot Do wrong lifting heavy and getting dirty.

 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

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