CrossFit Unit 20/12/2016 Tuesday

Training Program 20/12/2016 Tuesday


CrossFit Unit Training Program


Strength/Skills


Compound Strength


Back Squats


3 Sets of 3 Reps


Work Between 75% – 85%


Rest 4 mins Between


Workout Of The Day (WOD)


Team WOD


For Time 3-man team, rotate through the following couplet:


Teammate 1 – 20x sit-ups


Teammate 2 – Max reps Barbell ground to overhead (use any load)


Teammate 3 – Adds up total kgs lifted until Player 1 is done sit-ups,

then rotate through and repeat until 6600kg is lifted among team.





We Decide Our Destiny


Excel as Individuals, Grow in Unity


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