CrossFit Unit 2/12/2016 Friday

Training Program 2/12/2016 Friday


CrossFit Unit Training Program


Strength/Skills


Compound Strength


Strict Press


#1: 5 reps @ 70%
#2: 3 reps @ 75%
#3: 10 reps @ 55%
#4: 2 reps @ 80%
#5: 15 reps @ 40%
#6: 1 rep @ 85%


Rest As Much


Workout Of The Day (WOD)


Work Capacity


EMOM 10 (Odd/Even)


Odd- As Many Cal Rows
Even-As Many Pull Ups





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 9/6/2016 Thursday

9/6/2016, Thursday


CrossFit Unit Training Program


Warm-Up

2 Round


5 Squat Jump
5 Wide Stance Push Up
5 Close Stance Push Up
5 Strict Press
5 Behind Neck Strict Press


Strength/Skills


Olympic Weightlifting
2 Power Snatch


#1: 2 rep @ 40% of Power Snatch
#2: 2 rep @ 50% ”
#3: 2 rep @ 55% ”
#4: 2 rep @ 55% ”
#5: 2 rep @ 60% ”
#6: 2 rep @ 60% ”


Compound Strength


Strict Press for load: (15Mins)


#1: 5 reps
#2: 5 reps
#3: 5+ reps


Set #1 – 65% x 5
Set #2 – 75% x 5
Set #3 – 85% x 5+


Accessory Strength


Pull Ups or Chin Ups(10 Mins)
5 Sets of 10 Reps


Dips (10 Mins)
3 Sets of 15 Reps


Workout Of The Day (WOD)


EMOM8 Deadlift & Wall Balls


3 Deadlifts (65% at least)
10 Wall Balls





We Decide Our Destiny


Excel as Individuals, Grow in Unity


Daily WOD 23/01/2014 THURSDAY

CrossFit Unit Program – 23/01/2014, Thursday

 
 

Warm Up & Mobility

 

Warm – Up

 

20 Plate Shoulder Presses

20 Frontward Lunges & 20 Backward Lunges

10 Deck Squats

30 Bar Deadlifts

 

Repeat Once

 
 

Strength/Skills

 

Deadlifts

 

For 7 Mins, Every Min, Perform 3 Deadlifts

Work Towards 75% Of Max Effort

Increase Weight After Each Set

 
 

Kipping Pull Ups

 

10 Mins Practice

 

Workout Of The Day (WOD)

 

2011 CrossFit Games Open 11.1

 

Complete as many rounds and reps as possible in 10 minutes of:

 

30 Double-unders

15 Power snatches (35kg/25kg)

 

CrossFit  Cleans Practice

CrossFit Unit Olympic Weight Lifting


 
 

Excel as Individuals, Grow in Unity