CrossFit Unit 14/12/2016 Wednesday

Training Program 14/12/2016 Wednesday


CrossFit Unit Training Program


Strength/Skills


Oly Lift Complex


Snatch Complex


For 10 Sets
Every 2 Mins,


1 Hang Snatch
1 Hand Squat Snatch


Build towards 90% Of Hang Snatch


Workout Of The Day (WOD)


Team of 3


Each team member 3 Rotating Attempts at each station.


1. OHS(45/30kg)
2. Wall Balls
3. Rest/Record Scores





We Decide Our Destiny


Excel as Individuals, Grow in Unity


Daily WOD 31/10/2014 FRIDAY

Week 44 – 31/10/2014, Friday

 

CrossFit Unit Training Program

 

Warm-Up

 

2 Rounds

 

25 Cal Row

20 Sit Ups

15 Push Ups

 

Strength/Skills

 

Olympic Weightlifting Strength & Volume Emphasis

 

Snatch Complex

 

7 Sets of 2 Reps

2 Mins Rest Between

 

Snatch 2nd Pulls

6 Sets of 2 Reps

2 Mins Rest Between

 

Push Presses(Behind Neck)

 

4 sets of 8 Reps@50%

2 Mins Rest Between

 
 

Workouts Of The Day (WOD)

 

Metcon (TIME)

 

HELEN

 

3 RFT

 

21 KB Swings

12 Pull Ups

400m Run

 
 

OR

 
 

Metcon(WEIGHT)

 

10 Mins(AMRAPS)

 

100 Meters Run

 

5 Thrusters

 

WODSnap Courtesy Of Meng.

WODSnap Courtesy Of Meng.


 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 25/03/2014 TUESDAY

CrossFit Unit Program – 25/03/2014, Tuesday

 
 

Warm – Up

 

20 Bar Good Mornings

10 Bar Shoulder To Shoulders

10 Barbell Rows

10 Bar Front Squats

 
 

Strength/Skills

 

Back Squats

 

3 Sets Of 5 Reps

Work At 75% of M.E

 

Snatch Complex

Snatch Deadlift + Hang Hip Extension + Hang Snatch

7 Sets Of 1 Rep Working Towards

 
 

Workout Of The Day (WOD)

 

3 Rounds For Time

 

10-8-6-4-2 Reps

 

Front Rack Lunges

Pull ups /p>
 
 

CrossFit Unit Pop Art

CrossFit Unit – Always Trying


 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity