CrossFit Unit 14/12/2016 Wednesday

Training Program 14/12/2016 Wednesday


CrossFit Unit Training Program


Strength/Skills


Oly Lift Complex


Snatch Complex


For 10 Sets
Every 2 Mins,


1 Hang Snatch
1 Hand Squat Snatch


Build towards 90% Of Hang Snatch


Workout Of The Day (WOD)


Team of 3


Each team member 3 Rotating Attempts at each station.


1. OHS(45/30kg)
2. Wall Balls
3. Rest/Record Scores





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 17/5/2016 Tuesday

17/5/2016, Tuesday


CrossFit Unit Training Program


Warm-Up


2 Rounds


3 Snatch Deadlifts(Mid Shin to Extension)
3 Power Snatch
3 Hang Snatch
3 Snatch Balance


Strength/Skills


Olympic Lift – Snatch


Find a Max in the complex:
Power Snatch + Hang Snatch
(20 Mins)


Over Head Squats


3 Sets of 2 Reps(80% of Snatch, 15mins)


Workout Of The Day (WOD)


2000m Row



We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 30/04/2016 Sat

30/4/2016, Saturday


CrossFit Unit Training Program


Warm-Up


For Quality


A. Bear Complex
3 Sets Of 3


B. Partner Medicine Ball Twist
50 Twist Each Side


Strength/Skills


Olympic Lift – Balance & Speed


Snatch Balance
Every 90 for 10 Sets, 5 Snatch Balance
(Fixed Load)


Workout Of The Day (WOD)


For Time


77 Hang Snatch
(Every Min, Execute 3 Burpees)





We Decide Our Destiny

Excel as Individuals, Grow in Unity