Daily WOD 07/04/2014 MONDAY

CrossFit Unit Program – 07/04/2014, Monday

 
 

Warm – Up

 

Flight Simulator

Singles Accumulative: 15-30-45-60-45-30-15

Doubles Accumulative: 10-20-30-40-30-20-10

 

10 Shoulder To Shoulder

 
 

Strength/Skills

 

Strict Press

3 Sets Of 3 Reps

Work At 85-90% of M.E

 

Toes To Bar

EMOM: 5 Sets Of 8 Reps

 

Push Jerks

EMOM: 4 Sets of 3 @ 65% Of M.E Push Jerks

 
 

Workout Of The Day (WOD)

 

Partner WODs(15 Mins AMREPS Ladder

Power Cleans: 3-6-9-12-15-18-21…..

Chest To Bar: 3-6-9-12-15-18-21…..

 

Both partners using same weight for power cleans, one doing power cleans, the other latter.

Switch over then both are done, the one who finishes first stay waits in a plank position

 

Rest 10 Mins(WOD)

 

Box Jumps

EMOM: 6 Sets Of 10 Reps

 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 

Balance In Motion

CrossFit Unit – Balancing Focus

 
 

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