CrossFit Unit 14/05/2016 Saturday

14/5/2016, Saturday


CrossFit Unit Training Program


Warm-Up


200m Run
20 Air Squats
20 Ring Rows


Workout Of The Day (WOD)


Regional 2016 Event 3/4/5


Event 3
104 Wall Balls(20/14lb)
53 Pull Ups
Time Cap of 6 Mins


Rest 1 Min


Event 4
4 Round For Time
28 Pistons
15 Power Cleans(52.25/35kg)
Time Cap of 10 Mins


Rest 5 Min


Event 5
400m Run
40 GHD Sit Up
7 Deadlifts(183/124kg)
Time Cap of 16 Mins





We Decide Our Destiny

Excel as Individuals, Grow in Unity


CrossFit Unit 6/5/2016 Fri

6/5/2016, Friday


CrossFit Unit Training Program


Warm-Up


Snatch Sots Press
3 Sets of 3 Reps


Muscle Snatch
3 Sets of 3 Reps


Tall Split Jerk
3 Sets of 2 Reps


Drop to Split
3 Sets of 2 Reps


Strength/Skills


Olympic Lift – Strength


Suggested: Find a 1RM Behind the Neck Jerk (15 Mins)


Deadlift


10 Sets of 4 Reps @ 74% (20 Mins)


Good Mornings


5 Sets of 7 Reps @ 30% of Deadlift (10 Mins)


Workout Of The Day (WOD)



No WOD
(Time To Roll & Stretch)





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit Training 26/12/2014 FRIDAY

CrossFit Unit Training Program

 

Week 52 (8 Weeks General Cycle) – 26/12/2014, Friday

 

UNIT’s Warm-Up

5 Sets of 30 Doubles/60 Singles

 

3 Rounds

 

10 DeadLifts

 

10 STO

 

UNIT’s Strength/Skills

 

Deadlifts

 

5×3(75%-85%), 4×8(40%-60%)

Within 30 Mins

 
 

UNIT’s Workouts Of The Day (WOD)

 

METCON (TIME)

 

CINDY

 

20 Mins AMRAPS

 

5 Pull Ups, 10 Push Ups & 15 Air Squats

 

OR

 

METCON(WEIGHTS)

 

20 KB Swings

 

15 Shoulder To Overhead

 

10 Pull Ups

 

Concept 2 Rower 5Km

Unit’s 5km Rowing Games


 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity