CrossFit Unit Program 29/12/2016 Thurs

Training Program 29/12/2016 Thursday


CrossFit Unit Training Program


Strength/Skills


Compound Strength


Bench Press


Bench Press for load:


3 – 3 – 3 – 3


Work towards 90%


Workout Of The Day (WOD)


2 Rounds, 3 Mins Rest Between


AMRAP 7 Each Round


5 Box Over Burpee


5 Push Presses (Rx:60/40kg)




CrossFit – “Elite Nutrition” by Jeremy Mullins





We Decide Our Destiny


Excel as Individuals, Grow in Unity


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 11/12/2016 Sunday

Training Program 11/12/2016 Sunday


CrossFit Unit Training Program


Strength/Skills


Compound Strength


Back Squats


3 Sets of 3 Reps


At 80% throughout all sets


Rest 3 mins Between


Workout Of The Day (WOD)


WOD For Capacity


Opens 12.3


AMRAP 18


15 Box Jumps
12 Push Presses
9 T2Bs





We Decide Our Destiny


Excel as Individuals, Grow in Unity