Daily WOD 12/12/2013 Thursday

CrossFit Unit Program – 12/12/2013, Thursday

 
 

Warm Up & Mobility

 

Warm – Up

 

Bear Complex (3 Sets Of 3 Reps)

 

Each Set Consist of

3 Deadlifts

3 Cleans

3 Front Squats

3 Push Presses

3 Back Squats

Increase Weight After Each Set

 
 

Strength/Skills

 

Clean Techniques

 

Clean Deadlifts
 

6 Sets of 1

Increase Weight After Each Set

1 Mins Rest Between

 

Cleans Hang High Pulls

 

6 Sets of 2

Increase Weight After Each Set

1 Mins Rest Between

 

Front Squats

 

4 Sets of 2

Increase Weight After Each Set

1 Mins Rest Between

 

 
 

Workout Of The Day (WOD)

 

Every Min On The Min(10 Mins)

 

To start, perform 100 Double Unders / 200 Singles

 

5 Heavy Thrusters

Rest 1 Minute if unable to complete 5 Thrusters in a Minute.

 

To end, 100 Double Unders / 200 Singles

 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 23/11/2013 Saturday

CrossFit Unit Program – 23/11/2013, Saturday

 
 

Warm Up & Mobility

 

Warm – Up

 

1 Round

 

20 Steps Forwards Lugnes

 

20 Push Ups

 

20 Strict Presses

 

20 Medicine Ball Core Twist

 
 

Strength/Skills

 

Push Press

 

10 – 2 – 20 – 2 – 30 – 2

 

2 Reps – Heavy

 

(10, 20 & 30 Reps) – Light

 
 

Workout Of The Day (WOD)

 

8 Mins (EMTOM)

 

1st Min – 3 Hang Cleans, 3 Burpees

 

2nd Min – 3 Hang Cleans, 4 Burpees

 

 

8th Min – 3 Hang Cleans, 10 Burpees

 
 

Excel as Individuals, Grow in Unity