CrossFit Unit Program 28/12/2016 Wed

Training Program 28/12/2016 Wednesday


CrossFit Unit Training Program


Workout Of The Day (WOD)


Fantastic 10 (Individual WOD)


AMRAP 25


For time:


15 BJ (30″/24″)


10 Bar muscle-ups


20 KB snatches (1.5 pd)


20 Pistols, alternating


30 T2B


30 OHS (75)


40 GHD sit-ups


40 Cleans (20-lb. medicine ball)


50 Burpees


50 Double unders




Hydration and Recovery with Matt Chan





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 11/12/2016 Sunday

Training Program 11/12/2016 Sunday


CrossFit Unit Training Program


Strength/Skills


Compound Strength


Back Squats


3 Sets of 3 Reps


At 80% throughout all sets


Rest 3 mins Between


Workout Of The Day (WOD)


WOD For Capacity


Opens 12.3


AMRAP 18


15 Box Jumps
12 Push Presses
9 T2Bs





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 12/5/2016 Thursday

12/5/2016, Thursday


CrossFit Unit Training Program


Warm-Up


2 Rounds


10m Seated Crawl
10 Sit Ups
10m Bear Crawl
10 Push Ups
10m Broad Jumps
10 Air Squats


Strength/Skills


Strict Press
10 Sets of 3 Reps @ 70%


Workout Of The Day (WOD)


EMOM10


EMOM 10min
1 Weighted Pull Up
2 Strict Chest To Bar
3 Strict Pull Up


EMOM 10min
(ODD/EVEN Min)
8 Chest To Bar
8 Box Jump







We Decide Our Destiny


Excel as Individuals, Grow in Unity