Daily WOD 28/11/2013 Thursday

CrossFit Unit Program – 28/11/2013, Thursday

 
 

Chalk On

Olympic Lift Chalk On


 
 

Warm Up & Mobility

 

Mobility

 

Elbow Mobility

 

Warm – Up

 

2 Rounds

 

15 Medicine Ball Overhead Sit Ups

10 Wall Balls

10 Medicine Ball Push Ups

10 Ankle Grip Medicine Ball Pull Ups

 
 

Strength/Skills

 

Clean’s High Pull

 

2 – 2 – 2 – 2 – 2 – 2 (6 Sets Of 2 Reps)

Increase Weight After Each Set

 

AND

 

Split Jerk

 

2 – 2 – 2 – 2 – 2(5 Sets of 2 Reps)

Increase Light Weights After Each Set

 
 

Workout Of The Day (WOD)

 

For Time

 

Odd & Even Min(14 Mins)

 

Odd Min – 3 Clean & Split Jerk

 

Even Min – 1 Rope Ascent / 3 Rope Climbs

 

Fixed Load & Reps Throughout 14 mins

 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 16/11/2013 Saturday

CrossFit Unit Program – 16/11/2013, Saturday

 

Warm Up & Mobility

 

10 – 8 – 6 – 4 – 2 Reps

 

Push Ups

Sit Ups

Air Squats

Pull Ups

 

Strength/Skills

 

Olympic Strength

 

Strict Press

2222 (Work Towards 90%)

 

Push Press

2222 (Work Towards 90%)

 

Push Jerk

2222 (Work Towards 90%)

 

Kettle Bell Skill

 

Kettle Bell Snatch

 
 

Workout Of The Day (WOD)

 

10 Mins AMREPS

10 Kettle Bell Snatch (Alternate Hand)

10 Burpees

 

Rest 5 Mins

 

Optional – Sally Up, Sally Down (Back Squats)

 
 

Excel as Individuals, Grow in Unity