CrossFit Unit 7/12/2016 Wednesday

Training Program 7/12/2016 Wednesday


CrossFit Unit Training Program


Strength/Skills


Oly Lift Strength


Push Jerks


2 – 2 – 2 – 2 – 2


Build towards 90%


Rest 3 mins Between


Workout Of The Day (WOD)


Oly Lift Technique and Work Capacity


Teams of 3


Every 3 Mins


Perform,
2 Hang Cleans
2 Push Presses
2 Front Squats


10 HSPUs / 1 Attempt As Many HSPUs (Strict)





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 10/6/2016 Friday

10/6/2016, Friday


CrossFit Unit Training Program


Warm-Up


400m Run


2 Round


10 Banded Front Rack Squats
10 Banded Clean Sot Presses
10 Floor Superman Extensions
10 Bulgarian Split Lunges


Strength/Skills


Compound Strength


Front Squat 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


Pistol Squats(10Mins)
5 Sets of 10 Reps (Alternate Leg)


GHD Back Extentsion(10Mins)
5 Sets of 10 Reps


Workout Of The Day (WOD)


PRACTICE for 10 minutes: Tripod Headstand


1. Tripod Tuck Up to Headstand
2. Tripod Straddle Up to Headstand
3. Tripod Pike Up to Headstand





We Decide Our Destiny


Excel as Individuals, Grow in Unity