CrossFit Unit 19/12/2016 Monday

Training Program 19/12/2016 Monday


CrossFit Unit Training Program


Oly Lift Complex


Clean & Jerk Complex


For 4 Sets
Every 3 Mins,


1 Power Clean
1 Squat Clean
1 Split Jerk


Work towards 90% of Power Clean


Workout Of The Day (WOD)


Work Capacity WOD


For Time


50-40-30-20-10


Wall Balls
Doubles/Singles(x2)







We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 18/12/2016 Sunday

Training Program 18/12/2016 Sunday


CrossFit Unit Training Program


Compound Strength


Sumo Deadlifts


3 – 3 – 3


Work towards a 3RM


Rest as much between


Workout Of The Day (WOD)


AMRAPS 9


20 Doubles / 40 Singles


12 KB Swings (32/24kg)


Partner WOD


For Time


3 Rounds each in rotation


50m Prowlers
10 Burpees







We Decide Our Destiny


Excel as Individuals, Grow in Unity


Daily WOD 25/01/2014 SATURDAY

CrossFit Unit Program – 25/01/2014, Saturday

 
 

Warm Up & Mobility

 

Warm – Up

 

Shoulder & Ankle Mobility

15 Close, 15 Shoulder Wide & 15 Wide Stance Air Squats

10 Close, 10 Shoulder Wide & 10 Wide Stance Push Ups

5 Close, 5 Shoulder Wide & 5 Wide Grip Pull Ups

10 Tuck Jumps

 
 

Strength/Skills

 

Handstand / HSPU Practice

 

10 Mins

 

Strict Press

 

5 Sets Of 5 Reps

All 5 Sets at 65% of M.E

10 Mins To Complete

 
 

Workout Of The Day (WOD)

 

Regional 2011 Team Chipper

 

For Time or Complete in 30 Mins:

 

In Teams of 4, Only two athlete may be working at a time (1 male & 1 female).

All pull-ups must be completed before the Double Unders,all the Double-unders before the Kettle Bell Swings, and all the Double-Unders before the Overhead Squats.

 

250 Pull-ups

250 Double-unders / 750 Singles

250 Kettle Bell Swings

250 Overhead squats

 

CrossFit WOD Open's 11.2

CrossFit Unit WOD


 
 

Excel as Individuals, Grow in Unity