CrossFit Unit 18/12/2016 Sunday

Training Program 18/12/2016 Sunday


CrossFit Unit Training Program


Compound Strength


Sumo Deadlifts


3 – 3 – 3


Work towards a 3RM


Rest as much between


Workout Of The Day (WOD)


AMRAPS 9


20 Doubles / 40 Singles


12 KB Swings (32/24kg)


Partner WOD


For Time


3 Rounds each in rotation


50m Prowlers
10 Burpees







We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 28/11/2016 Monday

28/11/2016, Monday


CrossFit Unit Training Program


Strength/Skills


Compound Strength


Sumo Deadlift for load:


#1: 3 reps @ 60%
#2: 3 reps @ 65%
#3: 3 reps @ 75%
#4: 3 reps @ 80%
#5: 3 reps @ 80%


Rest 3 Mins Between


Workout Of The Day (WOD)


Benchmark Girls WOD


For Time


“Helen”


3 rounds for time of:
400m run
21 Kettlebell Swings 1.5/1 pood
12 Pull-ups





We Decide Our Destiny


Excel as Individuals, Grow in Unity


Daily WOD 18/11/2013 Monday

CrossFit Unit Program – 18/11/2013, Monday

  

Warm Up & Mobility

 

800 Meters Run

 

Bear Complex

3 Sets Of 3 Reps Each.

 
 

Strength/Skills

 

Compound Strength

 

Deadlifts

5 Sets Of 3 Reps (5×3 Working Towards 80% Of RM)

 
 

Workout Of The Day (WOD)

 
 

 21 – 18 – 15 – 12 – 9 – 6

Sumo Deadlifts

Shoulder To Overhead

 

Rest 5 Mins 

 

Optional

 

For 10 mins, EMOTM

5 Burpees Chest To Bar

10 Wall Balls..

 
 

Excel as Individuals, Grow in Unity