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


Daily WOD 29/09/2014 MONDAY

Week 40 – 29/09/2014, Monday

 

CrossFit Unit Training Program y

 

Warm-Up

10 Close Stance | 10 Shoulder Width | 10 Wide Stance Air Squats

5 Close Grip | 5 Wide Grip Pull Ups

10 Close Stance | 10 Shoulder Width | 10 Wide Stance Push Ups

 

Strength/Skills

Strength Emphasis With Olympic Lifting Drills

 

Snatch Balance

5 Sets of 1 Rep Towards 80 % of Snatch

 

Strict Press

3 Sets Of 5 Reps @ 65% of Strict Press

Rest 3 minutes between sets

 

Pull Ups

5 Sets Of 10 Reps

Rest 1 minutes between sets

 

Dips

5 Sets Of 15 Reps

Rest 1 minutes between sets

 

Workouts Of The Day (WOD)

 

For Time

 

For Time

100 Strict Sit Ups

100 Air Squats

Every 60 sec, 100m run

 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity