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 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 3/12/2016 Saturday

Training Program 3/12/2016 Saturday


CrossFit Unit Training Program


Strength/Skills


Compound Strength


Deadlifts


Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps


Rest 4 mins Between


Workout Of The Day (WOD)


For Time (Cut-Off 14Mins)


To Complete;


400m Run
30 Burpees


400m Run
30 Thrusters(45/30kg)


400m Run
30 Box Jumps(24/20 inch)


Team WOD(In teams of 4)


To Complete;


3000m Row
1500 Air Squats


800 Doubles Unders
400 Push Ups


200 Wall Balls
100 Pull Ups


50 Box Jumps
25 Tyre Flips





We Decide Our Destiny


Excel as Individuals, Grow in Unity