CrossFit Unit 19/12/2016 Monday

Training Program 19/12/2016 Monday


CrossFit Unit Training Program


Oly Lift Complex


Clean & Jerk Complex


For 4 Sets
Every 3 Mins,


1 Power Clean
1 Squat Clean
1 Split Jerk


Work towards 90% of Power Clean


Workout Of The Day (WOD)


Work Capacity WOD


For Time


50-40-30-20-10


Wall Balls
Doubles/Singles(x2)







We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 2/6/2016 Thursday

2/6/2016 Thursday


CrossFit Unit Training Program


Warm-Up


400m Run


3 Rounds
3 Hang Cleans
3 Clean Squats Cleans
3 Strict Press
3 Push/Split Jerks


Strength/Skills


Olympic Weightlifting
Hang Clean & Jerk for load:


#1: 1 rep @ 45% of Hang Clean
#2: 1 rep @ 55% ”
#3: 1 rep @ 65% ”
#4: 1 rep @ 65% ”
#5: 1 rep @ 70% ”
#6: 1 rep @ 70% ”
#7: 1 rep @ 75% ”


Compound Strength


Strict Press for load:
#1: 5 reps @ 50%
#2: 5 reps @ 55%
#3: 5 reps @ 60%
#4: 5 reps @ 60%
#5: 5 reps @ 65%


Accessory Strength


Good Morning
#1: 8 reps @ 30% of Deadlift
#2: 8 reps ”
#3: 8 reps ”
#4: 8 reps ”


Workout Of The Day (WOD)


For Time


2 Partners for 200 Burpees


Partner does KB/DB Farmer Hold while the other partner does Burpees.
Every Min, switch with roles till 200 Burpees Complete





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 16/5/2016 Monday

16/5/2016, Monday


CrossFit Unit Training Program


Warm-Up


3 Rounds


3 Hang Clean
3 Front Squats
3 Split Jerk


Oly-Lift Mobility


Clean Sotts Press
3 Sets of 4 Reps
(Increase Weight After Each Set)


Strength/Skills


Olympic Lift – Clean & Jerk


Every Min On Min (10 Min)
Clean & Jerk (72%)


Bench Press

8 Sets of 3 @ 80%


Bar Bell Rows


4 Sets of 8 Reps
(Fixed Weight)


Workout Of The Day (WOD)


Jackie


1000m Row
50 Bar Thrusters(20kg/15kg)
30 Pull Ups





We Decide Our Destiny


Excel as Individuals, Grow in Unity