Daily WOD 03/11/2014 MONDAY

Week 45 – 3/11/2014, Monday

 

CrossFit Unit Training Program

 

Warm-Up

 

3 Rounds

 

3 Pull Ups/Ring Rows With 3 Sec Hold at Top

200m Run

8 Wind Mill Push Ups

 

Strength/Skills

 

Olympic Weightlifting Strength & Volume Emphasis

 

Hang Snatch & OHS

 

7 Sets of (1 H.S & 2 OHS)

2 Mins Rest Between

 

Snatch Balance

 

6 Sets of 2 Reps

2 Mins Rest Between

 

Toes To Bar

 

4 sets of 8 Reps

2 Mins Rest Between

 
 

Workouts Of The Day (WOD)

 

Metcon (TIME)

 

DIANE

 

21 – 15 – 9

 

Deadlifts

HSPUs

 
 

OR

 
 

Metcon(TABATA)

 

5 Sets of 30Sec(ON)/30Sec(OFF) Each

 

Push Ups

 

Pull Ups

 

Air Squats

 

WODSnap By CrossFit Unit SG

WODSnap By CrossFit Unit SG


 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 31/10/2014 FRIDAY

Week 44 – 31/10/2014, Friday

 

CrossFit Unit Training Program

 

Warm-Up

 

2 Rounds

 

25 Cal Row

20 Sit Ups

15 Push Ups

 

Strength/Skills

 

Olympic Weightlifting Strength & Volume Emphasis

 

Snatch Complex

 

7 Sets of 2 Reps

2 Mins Rest Between

 

Snatch 2nd Pulls

6 Sets of 2 Reps

2 Mins Rest Between

 

Push Presses(Behind Neck)

 

4 sets of 8 Reps@50%

2 Mins Rest Between

 
 

Workouts Of The Day (WOD)

 

Metcon (TIME)

 

HELEN

 

3 RFT

 

21 KB Swings

12 Pull Ups

400m Run

 
 

OR

 
 

Metcon(WEIGHT)

 

10 Mins(AMRAPS)

 

100 Meters Run

 

5 Thrusters

 

WODSnap Courtesy Of Meng.

WODSnap Courtesy Of Meng.


 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 28/10/2014 TUESDAY

Week 44 – 28/10/2014, Tuesday

 

CrossFit Unit Training Program

 

Warm-Up

 

2 Round, 35 Secs Each Station

 

Straight Hand Pull Up Hang

Full Squat Hold

Handstand/Pike Hold

Half Squat Hold

 

Strength/Skills

 

Olympic Weightlifting Strength & Volume Emphasis

 

Clean & Jerk Complex

 

7 Sets of 2 Reps

2 Mins Rest Between

 

Cleans Pulls

6 Sets of 2 Reps

2 Mins Rest Between

 

Back Squats

 

4 sets of 10 Reps@50%

2 Mins Rest Between

 
 

Workouts Of The Day (WOD)

 

Metcon (TIME)

 

HELEN

 

3 RFT

 

21 KB Swings

12 Pull Ups

400m Run

 
 

OR

 
 

Metcon(WEIGHT)

 

EMOM 10 Mins(O/E)

 

Odd Min: 25 Doubles

 

Even Odd: 5 Deadlifts

 

WODSnap Courtesy Of Meng

WODSnap Courtesy Of Meng


 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity