CrossFit Unit 19/12/2016 Monday

Training Program 19/12/2016 Monday


CrossFit Unit Training Program


Oly Lift Complex


Clean & Jerk Complex


For 4 Sets
Every 3 Mins,


1 Power Clean
1 Squat Clean
1 Split Jerk


Work towards 90% of Power Clean


Workout Of The Day (WOD)


Work Capacity WOD


For Time


50-40-30-20-10


Wall Balls
Doubles/Singles(x2)







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CrossFit Unit 22/11/2016 Tuesday

22/11/2016 Tuesday


CrossFit Unit Training Program


Strength/Skills


Olympic Lift


Clean & Jerk for load


#1: 2 reps @ 55%
#2: 2 reps @ 60%
#3: 2 reps @ 65%
#4: 2 reps @ 70%
#5: 2 reps @ 75%
#6: 2 reps @ 80%


Rest 2 Mins Between Sets


Front Squat


Front Squat for load:
#1: 2 reps @ 75%
#2: 2 reps @ 75%
#3: 2 reps @ 80%
#4: 2 reps @ 80%
#5: 2 reps @ 85%


Rest 2 Mins Between Sets


Workout Of The Day (WOD)


For Quality


L-Sit Hold
60 – 45 – 30 – 15 sec


Between Sets 15 Seated Leg Raises





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 16/5/2016 Monday

16/5/2016, Monday


CrossFit Unit Training Program


Warm-Up


3 Rounds


3 Hang Clean
3 Front Squats
3 Split Jerk


Oly-Lift Mobility


Clean Sotts Press
3 Sets of 4 Reps
(Increase Weight After Each Set)


Strength/Skills


Olympic Lift – Clean & Jerk


Every Min On Min (10 Min)
Clean & Jerk (72%)


Bench Press

8 Sets of 3 @ 80%


Bar Bell Rows


4 Sets of 8 Reps
(Fixed Weight)


Workout Of The Day (WOD)


Jackie


1000m Row
50 Bar Thrusters(20kg/15kg)
30 Pull Ups





We Decide Our Destiny


Excel as Individuals, Grow in Unity