CrossFit Unit 3/12/2016 Saturday

Training Program 3/12/2016 Saturday


CrossFit Unit Training Program


Strength/Skills


Compound Strength


Deadlifts


Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps


Rest 4 mins Between


Workout Of The Day (WOD)


For Time (Cut-Off 14Mins)


To Complete;


400m Run
30 Burpees


400m Run
30 Thrusters(45/30kg)


400m Run
30 Box Jumps(24/20 inch)


Team WOD(In teams of 4)


To Complete;


3000m Row
1500 Air Squats


800 Doubles Unders
400 Push Ups


200 Wall Balls
100 Pull Ups


50 Box Jumps
25 Tyre Flips





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 28/11/2016 Monday

28/11/2016, Monday


CrossFit Unit Training Program


Strength/Skills


Compound Strength


Sumo Deadlift for load:


#1: 3 reps @ 60%
#2: 3 reps @ 65%
#3: 3 reps @ 75%
#4: 3 reps @ 80%
#5: 3 reps @ 80%


Rest 3 Mins Between


Workout Of The Day (WOD)


Benchmark Girls WOD


For Time


“Helen”


3 rounds for time of:
400m run
21 Kettlebell Swings 1.5/1 pood
12 Pull-ups





We Decide Our Destiny


Excel as Individuals, Grow in Unity