CrossFit Unit Training 16/1/2015

CrossFit Unit Training Program

 

3rd Week of 2015 (8 Weeks General Cycle) – 16/1/2015, Friday

 

2 Rounds

 

5 Bear Complexes

 

20 Doubles / 60 Singles

 

UNIT’s Strength/Skills

 

Banded Sprints & Bear Crawl

 

7 Sets of 50m

Within 20 Mins

 

Push Presses

 

EMOM 5 : 7 Reps

Within 10 Mins

 

UNIT’s Workouts Of The Day (WOD)

 

METCON (TIME)

 

FRAN

 

21 – 15 – 9

 

Thrusters

 

Pull Ups

 

OR

 

METCON(WEIGHT AMRAPS)

 

15 Mins AMRAPS

 

15 KB Swings

 

10 Box Jumps

 

CrossFit Heavy Deadlifts With A Smile

No Matter How Heavy or Tough, Be Happy & Smile !


 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 

CrossFit Unit Training 15/1/2015

CrossFit Unit Training Program

 

3rd Week of 2015 (8 Weeks General Cycle) – 15/1/2015, Thursday

 

2 Round

 

10 Deadlifts

 

10 Good Mornings

 

10 Bar Rows

 

10 Push Ups

 

UNIT’s Strength/Skills

 

Conventional Deadlifts R.M

 

50%x5, 70%x3, 80%x2, 90%x1, Heavy 1s Towards 1 R.M

Within 20 Mins

 

Max Weighted Ring/Box Dip

 

Warm Up Sufficient Towards Max Weight

Within 10 Mins

 

UNIT’s Workouts Of The Day (WOD)

 

METCON (TIME)

 

FRAN

 

21 – 15 – 9

 

Thrusters

 

Pull Ups

 

OR

 

METCON(SPRINT & LIFT)

 

5 RFT

 

15 Barbell Sumo High Pull

 

200m Run

 

CrossFit Thrusters, Toes To Bar & Row

Getting Ready For The WOD – Thrusters


 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 

CrossFit Unit Training 13/1/2015

CrossFit Unit Training Program

 

3rd Week of 2015 (8 Weeks General Cycle) – 13/1/2015, Tuesday

 

1 Round

 

800m Run

 

5 Wall Walks

 

25 Ring Rows

 

UNIT’s Strength/Skills

 

Snatch R.M

 

60%x3, 70%x3, 80%x2, 90%x1, Heavy 1s Towards 1 R.M

Within 20 Mins

 

Snatch Grip Deadlifts

 

5 Sets of 3 Reps @ 100% of Snatch

Within 10 Mins

 

UNIT’s Workouts Of The Day (WOD)

 

METCON (TIME)

 

FRAN

 

21 – 15 – 9

 

Thrusters

 

Pull Ups

 

OR

 

METCON(WEIGHTS LADDER)

 

For Time (10 – 1 Reps)

 

Hang Cleans

 

Strict Ring/Box Dips

 

Strict Pull Ups

 

Benchmark GIRLS WOD "BARBARA"

Completing BARBARA


 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity