WOD 25/04/2016 Mon

25/4/2016, Monday




CrossFit Unit Training Program


Warm-Up


3 Rounds


3 Deadlifts(Mid Shin to Mid Thigh)
3 Power Cleans(From Mid Shin)
3 Push Jerk
(Increase Load After Each Round)


3 Rounds (Mobility)


5 Clean Sot Press
5 Snatch Sot Press
(Increase Load After Each Set)


Strength/Skills


Olympic Lift – Clean & Jerk Complex


Suggested: Find a Max in the complex
Power Clean + 3 Push Jerks
(8 Attempts)


Weighted Strict Pullup, Wide-Grip


9 Sets of 3 Reps(Fix Weight or Body Weight)


Bar Bell Rows


3 Sets of 8 Reps(Fix Load – 35% of Deadlift)


Workout Of The Day (WOD)


Bench Mark Girls – Grace


30 Clean & Jerks(62.5/45kg)





We Decide Our Destiny


Excel as Individuals, Grow in Unity


Daily WOD 27/01/2014 Monday

CrossFit Unit Program – 27/01/2014, Monday

 
 

Warm Up & Mobility

 

Warm – Up

 

5 Front & Back Floor Walks

11 Strict Pull Ups / 22 Ring Rows

25 Air Squats

 

2 Sets of 3 Reps – Bear Complex

Increase Weights After Each Set

 
 

Strength/Skills

 

Complete Shoulder To Overhead

 

Strict Press

5 – 5 – 5

Push Press

3 -3 – 3

Push Jerk

1 – 1 -1

 
 

Pull Ups (Weighted/Assisted)

 

5 Sets Of 3

Fixed Weights

Rest Sufficient After Each Set

 
 

Workout Of The Day (WOD)

 

‘Grace’ Girl’s Benchmark

 

30 Clean & Jerks For Time(60kg/40kg)

 

Rest 1 Mins

 

125 Sit Ups For Time

 

CrossFit Training

CrossFit Unit WOD
BrotherHood of Unity


 
 

Excel as Individuals, Grow in Unity