Daily WOD 29/04/2014 TUESDAY

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

 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity