CrossFit Unit Training 29/12/2014

CrossFit Unit Training Program

 

Last Week of 2014 (8 Weeks General Cycle) – 29/12/2014, Monday

 

UNIT’s Warm-Up

10 Wall Walks

 

3 Rounds

 

HandStand Hold (30 Secs)

 

Bar Hang (30 Secs)

 

Squat Hold(30 Secs)

 

UNIT’s Strength/Skills

 

Clean Complex(Skill)

 

1 Hang Clean & 1 Squat Clean

Work Towards 85% of Hang Cleans Within 20 Mins

 

Back Squat(Strength)

 

5×3 (75% – 90%)

Within 15 Mins

 

UNIT’s Workouts Of The Day (WOD)

 

METCON (TIME)

 

JACKIE

 

For Time

 

1000 meter row

 

50 thrusters

 

30 pull-ups

 

OR

 

METCON(WEIGHTS|AMRAPS:12)

 

5 HSPUs

 

5 Hang Squats Cleans(

 

Introductory Class

The peace after Introductory Class’s WOD


 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity