Daily WOD 15/12/2014 MONDAY

Week 51 – 15/12/2014, Monday

 

CrossFit Unit Training Program

 

Warm-Up

50 PVC Overhead Squats

 

3 Rounds

 

7 Snatch Deadlifts

 

7 Snatches

 

7 Behind Neck Strict Presses

 

Strength/Skills

 

8 Weeks General Cycle

 

Squat Snatch

 

60%x5, 65%x4, 70%x3 & 75%x3, 80%x2, Heavy Singles

Within 15 Mins

 

Snatch High Pulls(From Hang)

 

60%x4x8

Within 10 Mins

 

Good Mornings

 

60%x4x8

Within 10 Mins

 

Workouts Of The Day (WOD)

 
 

METCON (TIME)

 

Isabel

 

For Time

 

30 Snatches(60/40)

 

OR

 
 

METCON(BODYWEIGHT)

 

For 7 Mins

 

As Many Burpees As Possible

 
20141215_WODPost
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 08/12/2014 MONDAY

Week 50 – 08/12/2014, Monday

 

CrossFit Unit Training Program

 

Warm-Up

 

3 Rounds

 

3 Pull Up Row Over

 

10 Push Ups

 

Strength/Skills

 

8 Weeks General Cycle

 

2 Positions Snatch(Power and Squat Snatch)

 

50%x2, 60%x2, 65%x2, 70%x2 & 75%x2

Within 20 Mins

 

Snatch Pulls

 

85%x2, 90%x2, 95%x2 & 100%x2 & 105×2

Within 10 Mins

 

Good Mornings

 

5 Sets of 5 @ 40% of Back Squats

Within 10 Mins

 

Workouts Of The Day (WOD)

 
 

METCON (TIME)

 

Nancy

 

5 Rounds For Time

 

400 meter run

 

15 Overhead squat (45kg/30Kg)

 

OR

 
 

METCON(WEIGHTS,EVEN|ODD)

 

10 Mins (Even|ODD MIN)

 

ODD MIN: 20 Wall Balls

 

EVEN MIN: 1 Rope Climb / 5 Towel Pulls

 
20141208_WODPost
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 13/11/2014 THURSDAY

Week 46 – 13/11/2014, Thursday

 

CrossFit Unit Training Program

 

Warm-Up

 

Kipping/Hollow Core Practice

 

10 Mins

 

Strength/Skills

 

Strength & Volume Emphasis

 

Deadlifts

 

5 Sets of 5 Reps @ 65%

Every 2 Mins, execute 5 reps

 

Good Mornings

 

5 Sets Of 8 @ 25% Reps

Every 2 Mins, execute 8 reps

 

Superman Rock

 

4 Sets Of 30 Secs

Rest 30 Sec Between

 

Workouts Of The Day (WOD)

 
 

Metcon (TIME)

 

Grace

 

For Time

 

30 Clean & Jerks

 

OR

 
 

Metcon(WEIGHT)

 

EMOM 10 (Odd/Even Min)

 

Odd : 10 Box Jumps

 

Even : 5 Hang Snatch

 
20141112_WODPost
 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity