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

 
 

Daily WOD 28/04/2014 MONDAY

CrossFit Unit Program – 28/04/2014, Monday

 
 

Warm – Up

 

Jump Ropes Flight Simulator

Singles:30-60-90-120-90-60-30

Doubles:10-20-30-40-30-20-10

 

Each set can only be accumlated twice.

 
 

Strength/Skills

 

Strict Press

EMOM 5 : 5 Reps

Work @ 65% of M.E For Strict Press

 

Push Press

EMOM: 5 Sets Of 3 Reps

Work @ 70% of M.E for Push Press

 

Push Jerks

EMOM: 5 Sets Of 1 Reps

Work @ 75% of M.E for Push Jerk

 

Hand Stand Hold

4 Sets: 60sec/50sec/40sec/30sec

Rest 1 Min Between

 
 

Workout Of The Day (WOD)

 

Hand Stand Push Ups & Jump Over Box

10-1 Reps For Time

Hand Stand Push Ups

Jump Over/Step Over Box

 
 

Rest 5 Mins

 

Wall Balls & Pull Ups Intervals(10Mins)

Odd Min: 20 Wall Balls

Even Min: 15 Pull Ups

 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 08/04/2014 TUESDAY

CrossFit Unit Program – 08/04/2014, Tuesday

 
 

Warm – Up For Both Strength/Skill & WOD Classes

 

15 Superman Extension

20 Air Squats

20 Flat Back Torso Twist

2 Sets Of 8 Pull Ups

 
 

Strength/Skills

 

Back Squats

3 Sets Of 3 Reps

Work At 85-90% of M.E

 

3 Sets Of 6 @ 65% Of M.E

 

Handstand Push Ups

EMOM 6: 5 Reps

 

Weighted Standing Plate Twist

EMOM 8: 10 Reps

 

Workout Of The Day (WOD)

 

Box Jumps & KB Swings Ladder

 

AMREPs 12 Ladder

 

Kettle Swings: 3-6-9-12-15-18-21…

Box Jumps: 3-6-9-12-15-18-21….

 

Rest 5 Mins

 

3: 1 Min Rounds For Reps

 

Max Pull Ups

Max Push Ups

Max Air Squats

 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity