Daily WOD 23/01/2014 THURSDAY

CrossFit Unit Program – 23/01/2014, Thursday

 
 

Warm Up & Mobility

 

Warm – Up

 

20 Plate Shoulder Presses

20 Frontward Lunges & 20 Backward Lunges

10 Deck Squats

30 Bar Deadlifts

 

Repeat Once

 
 

Strength/Skills

 

Deadlifts

 

For 7 Mins, Every Min, Perform 3 Deadlifts

Work Towards 75% Of Max Effort

Increase Weight After Each Set

 
 

Kipping Pull Ups

 

10 Mins Practice

 

Workout Of The Day (WOD)

 

2011 CrossFit Games Open 11.1

 

Complete as many rounds and reps as possible in 10 minutes of:

 

30 Double-unders

15 Power snatches (35kg/25kg)

 

CrossFit  Cleans Practice

CrossFit Unit Olympic Weight Lifting


 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 08/11/2013 Friday

CrossFit Unit Program – 08/11/2013, Friday

Strength/Skills

 

Squat Snatch

10 Sets x 1 Rep

Increase (2.5/5/7.5/10kg) Each Set

 

 

Workout Of The Day

 

For Time 

 

Tyre Flips

(5 – 4 – 3 – 2 – 1 reps)

 

Hand Stand Push Ups

(18 – 15 – 12 – 9 – 6 reps)

 

Excel as Individuals, Grow in Unity