CrossFit Unit Program – 01/02/2014, Saturday
Warm Up
10 Behind Neck Strict Pull Ups
20 Elevated Push Ups
10 Close, 10 Shoulder Wide & 10 Wide Stance Push Ups
20 Sit Ups
10 Tuck Jumps
Strength/Skills
Snatch Complex
2 Snatch Deadlifts – 1 Hang Snatch – 1 Squat Snatch
Please only perform 7 Sets Of 1 Snatch Complex
Increase weight after each successful Snatch Complex
Workouts Of The Day (WOD)
Partner WOD (Tyre Flips)
Each Min, Perform 2 Tyre Flips
Rest 2 Mins
Individual WOD (Bear Complex Ladder & Singles/Doubles)
2 Bear Complex & 5 Doubles/15 Singles
4 Bear Complex & 10 Doubles/30 Singles
6 Bear Complex & 15 Doubles/45 Singles
8 Bear Complex & 20 Doubles/60 Singles
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Nth Bear Complex & Nth Doubles/Nth X Nth Singles
Till 10 Mins is Up
CrossFit Unit Strength 5×5 Cycle
Excel as Individuals, Grow in Unity