CrossFit Unit Program – 07/04/2014, Monday
Warm – Up
Singles Accumulative: 15-30-45-60-45-30-15
Doubles Accumulative: 10-20-30-40-30-20-10
10 Shoulder To Shoulder
3 Sets Of 3 Reps
Work At 85-90% of M.E
Toes To Bar
EMOM: 5 Sets Of 8 Reps
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)
EMOM: 6 Sets Of 10 Reps
We Decide Our Destiny
Excel as Individuals, Grow in Unity