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 01/12/2016 Thursday

1/12/2016 Thursday


CrossFit Unit Training Program


Strength/Skills


Compound Strength


Back Squat for load:


#1: 5 reps @ 75%
#2: 5 reps @ 75%
#3: 5 reps @ 75%


Rest 2 mins Between Sets


Workout Of The Day (WOD)


Sprint Work Capacity


Work to current 3 rep @ 75% of Power Cleans


AMRAP5


In 5 Mins, As Many;
3 Power Cleans (75%)
5 Bar Over Burpees





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 14/05/2016 Saturday

14/5/2016, Saturday


CrossFit Unit Training Program


Warm-Up


200m Run
20 Air Squats
20 Ring Rows


Workout Of The Day (WOD)


Regional 2016 Event 3/4/5


Event 3
104 Wall Balls(20/14lb)
53 Pull Ups
Time Cap of 6 Mins


Rest 1 Min


Event 4
4 Round For Time
28 Pistons
15 Power Cleans(52.25/35kg)
Time Cap of 10 Mins


Rest 5 Min


Event 5
400m Run
40 GHD Sit Up
7 Deadlifts(183/124kg)
Time Cap of 16 Mins





We Decide Our Destiny

Excel as Individuals, Grow in Unity