CrossFit Unit 16/5/2016 Monday

16/5/2016, Monday


CrossFit Unit Training Program


Warm-Up


3 Rounds


3 Hang Clean
3 Front Squats
3 Split Jerk


Oly-Lift Mobility


Clean Sotts Press
3 Sets of 4 Reps
(Increase Weight After Each Set)


Strength/Skills


Olympic Lift – Clean & Jerk


Every Min On Min (10 Min)
Clean & Jerk (72%)


Bench Press

8 Sets of 3 @ 80%


Bar Bell Rows


4 Sets of 8 Reps
(Fixed Weight)


Workout Of The Day (WOD)


Jackie


1000m Row
50 Bar Thrusters(20kg/15kg)
30 Pull Ups





We Decide Our Destiny


Excel as Individuals, Grow in Unity


Daily WOD 23/11/2013 Saturday

CrossFit Unit Program – 23/11/2013, Saturday

 
 

Warm Up & Mobility

 

Warm – Up

 

1 Round

 

20 Steps Forwards Lugnes

 

20 Push Ups

 

20 Strict Presses

 

20 Medicine Ball Core Twist

 
 

Strength/Skills

 

Push Press

 

10 – 2 – 20 – 2 – 30 – 2

 

2 Reps – Heavy

 

(10, 20 & 30 Reps) – Light

 
 

Workout Of The Day (WOD)

 

8 Mins (EMTOM)

 

1st Min – 3 Hang Cleans, 3 Burpees

 

2nd Min – 3 Hang Cleans, 4 Burpees

 

 

8th Min – 3 Hang Cleans, 10 Burpees

 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 11/11/2013 Monday

CrossFit Unit Program – 11/11/2013, Monday

  

Strength/Skills/Mobility

 

Back Squats

  

5 Sets Of 5 Reps

 

Work Towards 70% Of Rep Max

 
 

Weighted / Assisted Dips

 

3 – 3 – 3 – 3 – 3

 

 Increase Weight or Decrease Assistance After Each Set

 
 
 

Workout Of The Day (WOD)

 
 

5 Rounds For Time 

 
 

10 Toes To Bar

 

10 Hang Cleans

 

15 Wall Balls

 
 
 

Excel as Individuals, Grow in Unity