Daily WOD 24/11/2014 MONDAY

Week 48 – 24/11/2014, Monday

 

CrossFit Unit Training Program

 

Warm-Up

 

3 Rounds

 

10 KB Around Neck Rotation(Clockwise & Anti Clockwise)

 

10 KB Single Hand Forwards/Lateral Swings

 

10 KB Around Waist Rotation(Clockwise & Anti Clockwise)

 

20 KB Swings

 

20 KB Snatches

 

Strength/Skills

 

8 Weeks General Cycle

 

Power Snatch

 

5 Sets of 3 Reps @ 70%

Every 2 Mins, execute each set.

 

Snatch High-Pull

 

5 Sets of 3 Reps @ 70%

Every 2 Mins, execute each set.

 

Snatch Push Press + Overhead Squat

 

5 sets of (5+1)Reps

Every 2 Mins, execute each set

 

Workouts Of The Day (WOD)

 
 

METCON (TIME)

 

ANGIE

 

For Time

 

100 Pull Ups

 

100 Push Ups

 

100 Sit Ups

 

100 Air Squats

 

OR

 
 

Body Weight STRENGTH

 

HandStand PushUps M.E

 

3 Sets

 

Every 2 mins each Sets

 
20141124_WODPost
 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 22/11/2013 Friday

CrossFit Unit Program – 22/11/2013, Friday

 
 

Warm Up & Mobility

 

Mobility

 

Flexion With Ext Rotation of Hips

 

Posterior Chain Mob

 

Warm – Up

 

1 Round

 

50 Singles/25 Double Unders

 

12 Close Grip Pull Ups

 

25 Air Squats

 

50 Singles/25 Double Unders

 
 

Strength/Skills

 

Snatch Complex

 

1 Snatch Deadlifts – 2 Snatch Hip Extension – 1 Snatch High Pull

(7 Sets Of 1 Snatch Complex)

Fixed Load / Assistance

 

OR

 

Handstand Variation Practice

 

Handstand Hold

Handstand Side Straddle

Handstand Hold (Hands To Shoulders)

 
 

Workout Of The Day (WOD)

 

5 Rounds For Time

 

7 Ring Muscle Ups

 

20 Wall Balls

 

200 Meters Run

 
 

Excel as Individuals, Grow in Unity