CrossFit Unit 26/04/2016 Tues

26/4/2016, Tuesday


CrossFit Unit Training Program


Warm-Up


2 Rounds


3 Snatch Deadlifts(Mid Shin to Mid Thigh)
3 Muscle Snatch(From Mid Shin)
3 Power Snatch
3 Overhead Squat
(Increase Load After Each Round)


3 Rounds (Mobility)


5 Snatch Sot Press
(Increase Load After Each Set)


Strength/Skills


Olympic Lift – Snatch


Suggested: 1. Find a Max in Muscle Snatch
2. Power Snatch- 4×1 @ 82%


GHD Back Extension


10 Sets of 4 Reps(Fix Weight or Body Weight)


Weighted Step-ups(front rack)


3 Sets of 8 Reps(24″/20″)


Workout Of The Day (WOD)


For Time


21 – 15 -9


HSPUs
Kettlebell Swings
Cal Row





We Decide Our Destiny


Excel as Individuals, Grow in Unity


WOD 25/04/2016 Mon

25/4/2016, Monday




CrossFit Unit Training Program


Warm-Up


3 Rounds


3 Deadlifts(Mid Shin to Mid Thigh)
3 Power Cleans(From Mid Shin)
3 Push Jerk
(Increase Load After Each Round)


3 Rounds (Mobility)


5 Clean Sot Press
5 Snatch Sot Press
(Increase Load After Each Set)


Strength/Skills


Olympic Lift – Clean & Jerk Complex


Suggested: Find a Max in the complex
Power Clean + 3 Push Jerks
(8 Attempts)


Weighted Strict Pullup, Wide-Grip


9 Sets of 3 Reps(Fix Weight or Body Weight)


Bar Bell Rows


3 Sets of 8 Reps(Fix Load – 35% of Deadlift)


Workout Of The Day (WOD)


Bench Mark Girls – Grace


30 Clean & Jerks(62.5/45kg)





We Decide Our Destiny


Excel as Individuals, Grow in Unity