Training Program 06/01/2017 Friday
CrossFit Unit Training Program
STRENGTH/SKILL
Bar/Ring Muscle Up Learning
Workout Of The Day (WOD)
Ladder WOD
10 – 1 Reps
For Time(Cut Off 12mins)
Bar Muscle Ups
Box Jumps Over Burpees
CrossFit: The Hollow Rock
We Decide Our Destiny
Excel as Individuals, Grow in Unity
Training Program 28/12/2016 Wednesday
CrossFit Unit Training Program
Workout Of The Day (WOD)
Fantastic 10 (Individual WOD)
AMRAP 25
For time:
15 BJ (30″/24″)
10 Bar muscle-ups
20 KB snatches (1.5 pd)
20 Pistols, alternating
30 T2B
30 OHS (75)
40 GHD sit-ups
40 Cleans (20-lb. medicine ball)
50 Burpees
50 Double unders
Hydration and Recovery with Matt Chan
We Decide Our Destiny
Excel as Individuals, Grow in Unity
Training Program 27/12/2016 Tuesday
CrossFit Unit Training Program
Strength/Skill
Compound Strength
Deadlifts
2 — 2 — 2
Work towards 2RM
Rest 4 mins Between
Workout Of The Day (WOD)
Heavy Individual WOD
For Time
12 – 9 – 6
Squat Cleans (Rx:100/60kg)
Bar Muscle Ups
Note the angle of hips and body posture while reaching out for a Maximum Reach
We Decide Our Destiny
Excel as Individuals, Grow in Unity
