WOD 25/04/2016 Mon

25/4/2016, Monday

CrossFit Unit Training Program


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)


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)

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