CrossFit Unit 25/5/2016 Wednesday

25/5/2016, Wednesday


CrossFit Unit Training Program


Warm-Up


2 Rounds
5 Pull Ups
10 Push Ups


Bear Complex
3 Sets of 3 Reps


Strength/Skills


Olympic Lifting


Hang Power Clean


6 Sets of 2
Work towards heavy doubles


Olympic Lift – Strength


Overhead Squats
3 – 50%
3 – 60%
3 – 70%
3 – 75%


Workout Of The Day (WOD)


For Time


Elizabeth


21 – 15 – 9
Power Clean
Ring Dip





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 30/04/2016 Sat

30/4/2016, Saturday


CrossFit Unit Training Program


Warm-Up


For Quality


A. Bear Complex
3 Sets Of 3


B. Partner Medicine Ball Twist
50 Twist Each Side


Strength/Skills


Olympic Lift – Balance & Speed


Snatch Balance
Every 90 for 10 Sets, 5 Snatch Balance
(Fixed Load)


Workout Of The Day (WOD)


For Time


77 Hang Snatch
(Every Min, Execute 3 Burpees)





We Decide Our Destiny

Excel as Individuals, Grow in Unity


Daily WOD 01/02/2014 SATURDAY

CrossFit Unit Program – 01/02/2014, Saturday

 
 

Warm Up

 

10 Behind Neck Strict Pull Ups

20 Elevated Push Ups

10 Close, 10 Shoulder Wide & 10 Wide Stance Push Ups

20 Sit Ups

10 Tuck Jumps

 
 

Strength/Skills

 

Snatch Complex

 

2 Snatch Deadlifts – 1 Hang Snatch – 1 Squat Snatch

 

Please only perform 7 Sets Of 1 Snatch Complex

Increase weight after each successful Snatch Complex

 
 

Workouts Of The Day (WOD)

 

Partner WOD (Tyre Flips)

 

Each Min, Perform 2 Tyre Flips

 
 

Rest 2 Mins

 

Individual WOD (Bear Complex Ladder & Singles/Doubles)

 

2 Bear Complex & 5 Doubles/15 Singles

 

4 Bear Complex & 10 Doubles/30 Singles

 

6 Bear Complex & 15 Doubles/45 Singles

 

8 Bear Complex & 20 Doubles/60 Singles

 

.

 

.

 

.

 

Nth Bear Complex & Nth Doubles/Nth X Nth Singles

 

Till 10 Mins is Up

 

CrossFit Unit Front Squats

CrossFit Unit Strength 5×5 Cycle


 
 

Excel as Individuals, Grow in Unity