CrossFit Unit Program 04/01/2017 Wed

Training Program 04/01/2017 Tuesday


CrossFit Unit Training Program


Olympic Weightlifting Program


Snatch


Hang Power Snatch


Hang Power Snatch for load:
#1: 2 reps @ 55%
#2: 2 reps @ 60%
#3: 2 reps @ 65%
#4: 2 reps @ 65%
#5: 2 reps @ 70%


Rest 2 mins after each


Snatch Pulls


Snatch Pull for load:
#1: 3 reps @ 85%
#2: 3 reps @ 85%
#3: 3 reps @ 90%
#4: 3 reps @ 90%
#5: 3 reps @ 95%


Rest 2 mins after each


Front Squat


Front Squat for load:
#1: 3 reps @ 60%
#2: 3 reps @ 65%
#3: 3 reps @ 70%
#4: 3 reps @ 70%
#5: 3 reps @ 75%


Mid-line Accessory Strength


GHD Back Extensions


4 Sets of 12 Reps
Every 2 Min, perform 12 Reps


GHD Sit Ups


4 Sets of 12 Reps
Every 2 Min, perform 12 Reps


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CrossFit Unit 05/12/2016 Monday

Training Program 05/12/2016 Monday


CrossFit Unit Training Program


Strength/Skills


Strength Complex


4 Sets of


5 Front Squats
&
6 Alternate Front Rack Forward Lunges
Unbroken


From Rack @ least 50% of Front Squat R.M


Rest 3 mins Between


Workout Of The Day (WOD)


AMRAP 5 : Single Modality


Every min, 80 Doubles or as many Doubles or Singles





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 30/11/2016 Wednesday

30/11/2016 Wednesday


CrossFit Unit Training Program


Strength/Skills


Compound Strength


Bench Press


2 – 2 – 2 – 2


Work Towards 2RM
20 mins


Workout Of The Day (WOD)


For Quality


3 rounds


5 Front Squat (1.25 bw/rm)
8 Deadlift (2 bw/rm)
10 Weighted Dips (.25 bw/rm)


Please record each lift type into the scoring.




We Decide Our Destiny


Excel as Individuals, Grow in Unity