CrossFit Unit 17/12/2016 Saturday

Training Program 17/12/2016 Saturday


CrossFit Unit Training Program


Complex Oly Lift Strength


Strength Complex


6 Sets of STO Complex


Every 3 mins,


1 Strict Press
2 Push Presses
3 Push Jerks


Workout Of The Day (WOD)


AMRAPS 5


Row For Cal


5 Sets of


30 sec Work / 30 sec Rest





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 2/12/2016 Friday

Training Program 2/12/2016 Friday


CrossFit Unit Training Program


Strength/Skills


Compound Strength


Strict Press


#1: 5 reps @ 70%
#2: 3 reps @ 75%
#3: 10 reps @ 55%
#4: 2 reps @ 80%
#5: 15 reps @ 40%
#6: 1 rep @ 85%


Rest As Much


Workout Of The Day (WOD)


Work Capacity


EMOM 10 (Odd/Even)


Odd- As Many Cal Rows
Even-As Many Pull Ups





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 9/6/2016 Thursday

9/6/2016, Thursday


CrossFit Unit Training Program


Warm-Up

2 Round


5 Squat Jump
5 Wide Stance Push Up
5 Close Stance Push Up
5 Strict Press
5 Behind Neck Strict Press


Strength/Skills


Olympic Weightlifting
2 Power Snatch


#1: 2 rep @ 40% of Power Snatch
#2: 2 rep @ 50% ”
#3: 2 rep @ 55% ”
#4: 2 rep @ 55% ”
#5: 2 rep @ 60% ”
#6: 2 rep @ 60% ”


Compound Strength


Strict Press for load: (15Mins)


#1: 5 reps
#2: 5 reps
#3: 5+ reps


Set #1 – 65% x 5
Set #2 – 75% x 5
Set #3 – 85% x 5+


Accessory Strength


Pull Ups or Chin Ups(10 Mins)
5 Sets of 10 Reps


Dips (10 Mins)
3 Sets of 15 Reps


Workout Of The Day (WOD)


EMOM8 Deadlift & Wall Balls


3 Deadlifts (65% at least)
10 Wall Balls





We Decide Our Destiny


Excel as Individuals, Grow in Unity