Daily WOD 24/01/2014 FRIDAY

CrossFit Unit Program – 24/01/2014, Friday

 
 

Warm Up & Mobility

 

Warm – Up

 

800meters Jog

Circle of Friends

5 Push Ups, 5 Sit Ups & 5 Air Squats

11 Strict Pull Ups

 
 

Strength/Skills

 

Front Squats

 

For 7 Mins, Every Min, Perform 3 Front Squats

Work Towards 75% Of Max Effort

Increase Weight After Each Set

 
 

Good Mornings

 

5 Sets Of 8 Reps

Increase Weight After Each Set

 

Workout Of The Day (WOD)

 

2011 CrossFit Games Open 11.2

 

Complete as many rounds and reps as possible in 15 minutes of:

 

9 Deadlifts (70kg/45kg)

12 Push Ups

15 Box Jumps(24″/20″)

 

CrossFit Cleans & Jerk Practice

CrossFit Unit Olympic Weight Lifting

CrossFit Cleans & Jerk Practice

CrossFit Unit Olympic Weight Lifting


 
 

Excel as Individuals, Grow in Unity

 
 

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