CrossFit Unit Program – 07/02/2014, Friday

 
 

Warm Up & Mobility

 

Warm – Up

 

7 Wall Walks

20 Bar Bell Rows

25 Close Stance Air Squats

10 Strict Presses

 
 

Strength/Skills

 

Front Squats

 

Warm up sufficiently before starting the above

3 Sets of 5 Reps @ 80%

2 Sets of 8 Reps @50%

Rest sufficiently between each set

 
 

Speed Snatch Drills

 

Hang Snatch focusing on speed of movement

2 Sets of 2 Reps @ 40%

2 Sets of 2 Reps @ 50%

2 Sets of 2 Reps @ 55%

 
 

Workout Of The Day (WOD)

 

Kettlebell Swings Meets Burpees

 

Complete as fast as possible

 

25 – 20 – 15 – 10 – 5

Kettlebell Swings

5- 10 – 15- 20 – 25

Burpees

 
 

 
 

Excel as Individuals, Grow in Unity