WOD 25/04/2016 Mon

25/4/2016, Monday




CrossFit Unit Training Program


Warm-Up


3 Rounds


3 Deadlifts(Mid Shin to Mid Thigh)
3 Power Cleans(From Mid Shin)
3 Push Jerk
(Increase Load After Each Round)


3 Rounds (Mobility)


5 Clean Sot Press
5 Snatch Sot Press
(Increase Load After Each Set)


Strength/Skills


Olympic Lift – Clean & Jerk Complex


Suggested: Find a Max in the complex
Power Clean + 3 Push Jerks
(8 Attempts)


Weighted Strict Pullup, Wide-Grip


9 Sets of 3 Reps(Fix Weight or Body Weight)


Bar Bell Rows


3 Sets of 8 Reps(Fix Load – 35% of Deadlift)


Workout Of The Day (WOD)


Bench Mark Girls – Grace


30 Clean & Jerks(62.5/45kg)





We Decide Our Destiny


Excel as Individuals, Grow in Unity


Daily WOD 30/11/2013 Saturday

CrossFit Unit Program – 30/11/2013, Thursday

 
 

 
 

Warm Up & Mobility

 

Warm – Up

 

60 Singles / 30 Double Unders

7 Pull Ups

10 Push Ups

14 Sit Ups

10 Push Ups

7 Pull Ups

60 Singles / 30 Double Unders

 
 

Strength/Skills

 

Weighted Strict Pull Ups

 

5 Sets Of 3 Reps

Work Towards 75% of Max Effort

 

AND

 

Strict Press

 

3 Sets of 3 Reps)

Work Towards 80% Of Max Effort

 
 

Workout Of The Day (WOD)

 

For Time

 

Kettle Bell Swings & Burpees

 

For Time

 

Perform 25 KB Swings, 5 Burpees

 

Perform 20 KB Swings, 10 Burpees

 

Perform 15 KB Swings, 15 Burpee

 

Perform 10 KB Swings, 20 Burpee

 

Perform 5 KB Swings, 25 Burpee

 
 

Excel as Individuals, Grow in Unity