CrossFit Unit 17/12/2016 Saturday

Training Program 17/12/2016 Saturday


CrossFit Unit Training Program


Complex Oly Lift Strength


Strength Complex


6 Sets of STO Complex


Every 3 mins,


1 Strict Press
2 Push Presses
3 Push Jerks


Workout Of The Day (WOD)


AMRAPS 5


Row For Cal


5 Sets of


30 sec Work / 30 sec Rest





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 7/12/2016 Wednesday

Training Program 7/12/2016 Wednesday


CrossFit Unit Training Program


Strength/Skills


Oly Lift Strength


Push Jerks


2 – 2 – 2 – 2 – 2


Build towards 90%


Rest 3 mins Between


Workout Of The Day (WOD)


Oly Lift Technique and Work Capacity


Teams of 3


Every 3 Mins


Perform,
2 Hang Cleans
2 Push Presses
2 Front Squats


10 HSPUs / 1 Attempt As Many HSPUs (Strict)





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 24/5/2016 Tuesday

24/5/2016, Tuesday


CrossFit Unit Training Program


Warm-Up


2 Rounds


400m Run
10 Push Ups
10 V-Ups


Strength/Skills


Compound Strength


Bench Press
#1: 5 reps @ 40%
#2: 5 reps @ 60%
#3: 3 reps @ 70%
#4: 2 reps @ 85%
#5: 2 reps @ 85%
#6: 2 reps @ 85%


Gymnastics – Strength


Skin the Cat
5 – 4 – 3 – 2 -1


Workout Of The Day (WOD)


Air Force


For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats


Men will use a 45kg barbell. Women will use 30kg. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.



We Decide Our Destiny


Excel as Individuals, Grow in Unity