CrossFit Unit 7/12/2016 Wednesday

Training Program 7/12/2016 Wednesday


CrossFit Unit Training Program


Strength/Skills


Oly Lift Strength


Push Jerks


2 – 2 – 2 – 2 – 2


Build towards 90%


Rest 3 mins Between


Workout Of The Day (WOD)


Oly Lift Technique and Work Capacity


Teams of 3


Every 3 Mins


Perform,
2 Hang Cleans
2 Push Presses
2 Front Squats


10 HSPUs / 1 Attempt As Many HSPUs (Strict)





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 20/5/2016 Friday

20/5/2016, Friday


CrossFit Unit Training Program


Warm-Up


2 Rounds


200 Meters Run
12 GHD Sit Ups
12 GHD Back Extensions
10 Pull Ups
10 Elevated Push Ups


Strength/Skills


Gymnastics – Strength


Hand Stand Push Ups


Every 2 Mins, For 5 Sets
5 Strict HSPUs + 10 Kipping HSPUs


Front Squats


5 Sets of 2 Reps (81%)
(20 Mins)


Good Mornings


5 Sets of 5 Reps @ 38% of Deadlift (10 Mins)


Workout Of The Day (WOD)


3 Minute Thruster Ladder


With a continuously running clock complete 5 thrusters every minute.


From 0:00-3:00 use 35kg/25kg.
From 3:00-6:00 use 45kg/35kg.
From 6:00-9:00 use 55kg/45kg.


Continue adding 10 kg. every 3 minutes for as long as you are able.


(Time To Roll & Stretch if not “WODING” )





We Decide Our Destiny


Excel as Individuals, Grow in Unity


Daily WOD 12/12/2014 FRIDAY

Week 50 – 12/12/2014, Friday

 

CrossFit Unit Training Program

 

Warm-Up

400m Run

 

2 Rounds

 

7 Wide Grip Pull Ups

 

7 Jumping Lunges

 

7 Wide Grip Push Ups

 

Strength/Skills

 

8 Weeks General Cycle

 

Strict HSPUs

 

5 Sets of 10 Reps

Within 15 Mins

 

Convectionsal Deadlifts

 

70%x5, 75%x2x5, 80%x4 & 85%x3

Within 15 Mins

 

Workouts Of The Day (WOD)

 
 

METCON (TIME)

 

Nancy

 

5 Rounds For Time

 

400 meter run

 

15 Overhead squat (45kg/30Kg)

 

OR

 
 

METCON(WEIGHTS AMRAPS)

 

12 Mins

 

10 Snatches(30kg/20kg)

 

10 Sit Ups

 
20141212_WODPost
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity