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 20/11/2014 THURSDAY

Week 47 – 20/11/2014, Tuesday

 

CrossFit Unit Training Program

 

Warm-Up

 

1 Round

 

10 Deadlifts(Hip Aligned, Shoulder Aligned and Sumo Align Feet Placement)

 

10 Push Ups(Diamond, Shoulder Aligned and Wider Than Shoulder Hand Placement)

 

20 PVC Pipe/Bar Split Jerks

 

20 PVC Pipe/Bar Clean 2 Pulls

 

Strength/Skills

 

8 Weeks General Cycle

 

Power Cleans

 

5 sets of 3 Reps @ 70%

Every 2 Mins, execute each set.

 

Power Jerk (of split jerk)

 

5 Sets Of 3 Reps @ 60%

Every 2 Mins, execute each set

 

Overhead Squat

 

5 Sets Of 3 Reps @ 70%

Every 2 Mins, execute each set

 

Workouts Of The Day (WOD)

 
 

METCON (TIME)

 

FRAN

 

For Time

 

21 – 15 – 9

 

Thrusters

 

Pull Ups

 

OR

 
 

METCON(B.W TIME & SKILL)

 

For Time

 

100 Doubles Unders / 300 Singles

 

Rest 3 Mins

 

100 Burpees

 
20141120_WODPost
 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity