WOD 25/04/2016 Mon

25/4/2016, Monday




CrossFit Unit Training Program


Warm-Up


3 Rounds


3 Deadlifts(Mid Shin to Mid Thigh)
3 Power Cleans(From Mid Shin)
3 Push Jerk
(Increase Load After Each Round)


3 Rounds (Mobility)


5 Clean Sot Press
5 Snatch Sot Press
(Increase Load After Each Set)


Strength/Skills


Olympic Lift – Clean & Jerk Complex


Suggested: Find a Max in the complex
Power Clean + 3 Push Jerks
(8 Attempts)


Weighted Strict Pullup, Wide-Grip


9 Sets of 3 Reps(Fix Weight or Body Weight)


Bar Bell Rows


3 Sets of 8 Reps(Fix Load – 35% of Deadlift)


Workout Of The Day (WOD)


Bench Mark Girls – Grace


30 Clean & Jerks(62.5/45kg)





We Decide Our Destiny


Excel as Individuals, Grow in Unity


WOD 20/4/2016 Wed

20/4/2016, Wednesday

 

CrossFit Unit Training Program

 

Warm-Up

 

1 Round

 

400M Med Ball Run (14lb/10lb)

 

10 KB Swings

 

5 Pull Ups

 

Workouts Of The Day (WOD)

 

Bench Mark Girls

 

“HELEN”

 

3 Rounds For Time

 

21 KB Swings

 

12 Pull Ups

 

400 Meter Run

 

Strength/Skills

 

Muscle Ups Practice(20 Mins)

 
 


 

We Decide Our Destiny
Excel as Individuals, Grow in Unity