Daily WOD 16/12/2013 Monday

CrossFit Unit Program – 16/12/2013, Monday

 
 

CrossFit Unit Olympic Lifting

CrossFit Unit
Olympic Lifting
Clean & Jerk


 
 

Warm Up & Mobility

 

Warm – Up

 

At Own’s Pace

 

Pull Up Bar Hang

Group Plank Hold

Handstand / Pike Hold

10 Forwards Floor Walks

10 Backwards Floor Walks

 
 

Strength/Skills

 

15 Mins Of Power Cleans & Jerks

 

Rolling Clean & Jerks

 

Perform 1 Clean & Jerk one after another.

Increase Weight After Each Min

Execute Till Last Man Standing

 

Rest 3 Mins

 
 

Workout Of The Day (WOD)

 

9 Mins AMREPS

 

5 Burpees

7 Shoulder to Overhead

9 Toes To Bar

 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 17/11/2013 Sunday

CrossFit Unit Program – 17/11/2013, Sunday

 
 

Warm Up & Mobility

 
 

Static Holds

 

Squat Hold (120 Sec)

Hand Stand Hold (60 Sec)

Bar Hang (60 Sec)

15 Hamstring Extensions

20 Air Thrusters

10 Pull Ups

 
 

Strength/Skills

 

Olympic Strength

 

Back Squats

5 Sets Of 5 Reps (5×5@78% Of RM)

 

Body Weights Training

Weighted / Assisted Pull Ups

5 Sets Of 3 Reps (5×3@Fixed Load)

 
 

Workout Of The Day (WOD)

 

Team WOD (Teams of 4)

400 Meters Run

400 Kettle Bell Swings

200 Wall Balls

400 Meters Overhead Medicine Ball Lunges

 
 

Excel as Individuals, Grow in Unity