CrossFit Unit Program 28/12/2016 Wed

Training Program 28/12/2016 Wednesday


CrossFit Unit Training Program


Workout Of The Day (WOD)


Fantastic 10 (Individual WOD)


AMRAP 25


For time:


15 BJ (30″/24″)


10 Bar muscle-ups


20 KB snatches (1.5 pd)


20 Pistols, alternating


30 T2B


30 OHS (75)


40 GHD sit-ups


40 Cleans (20-lb. medicine ball)


50 Burpees


50 Double unders




Hydration and Recovery with Matt Chan





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 16/12/2016 Friday

Training Program 16/12/2016 Friday


CrossFit Unit Training Program


Oly Lift


Power Cleans


2 – 2 – 2 – 2


Build towards 2RM


Rest 2 mins between attempt




Workout Of The Day (WOD)


Partner WOD


For Time
To complete together


1 male, 1 female
Row 100 calories
100 Pull-ups
100 Overhead squats (45#)
100 Push-ups
Run 1600m





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 14/12/2016 Wednesday

Training Program 14/12/2016 Wednesday


CrossFit Unit Training Program


Strength/Skills


Oly Lift Complex


Snatch Complex


For 10 Sets
Every 2 Mins,


1 Hang Snatch
1 Hand Squat Snatch


Build towards 90% Of Hang Snatch


Workout Of The Day (WOD)


Team of 3


Each team member 3 Rotating Attempts at each station.


1. OHS(45/30kg)
2. Wall Balls
3. Rest/Record Scores





We Decide Our Destiny


Excel as Individuals, Grow in Unity