CrossFit Unit Program – 29/04/2014, Tuesday
Warm – Up For Both Strength/Skill & WOD Classes
Snatch Complex
5 Set With PVC Pipe: 3 Snatch Deadlifts – 3 Shrug High Pull – 3 Hang Snatch – 3 Snatch Drop
20 BarBell Deadlifts
15 BarBell Over Head Squats
10 Hang Snatch
Strength/Skills
Back Squats
EMOM 5 : 8 Reps
Work At 65% of M.E of Back Squats
Bar Front Racked Front Lunges
EMOM 4 : 10 Reps (Alternate Leg)
Work At 40% of M.E of Front Squats
Rope Climbs Or Towel Pulls
EMOM 5 : 1/5 Reps
Workouts Of The Day (WOD)
3 RFT
12 Squat Cleans
12 Toes 2 Bar
12 Burpees
Rest 10 Mins
3 Sets: 1 Min Per Station For Reps
Max Hand Released Push Ups
Max Sit Ups
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