EMOM


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

10mins Foam roll Quads, Adductors, Glutes

Row/Ride 2mins

3 Sets:

8 Leg swings (front & side)

10 Hip extensions

10 Band squats

EMOM (every minute on the minute)

Metcon (AMRAP – Reps)

20mins:

A:

7 Power snatch (35/25kg)

15 Wall balls

MAX Double under in remaining time

B: Rest

Back squat

CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

3 Sets:

8 Leg swings (front & side)

3 Inch worms

15 sec Bar hang + twist

2 Sets:

15 Hip extensions

15 Squats

30 sec Plank

Back squat

2 x 8 w/ Yellow band (Light)

Strength

Back Squat (5RM)

Metcon

Metcon (Weight)

5 Sets:

10 Strict TTB

16 Stationary KB lunges (8 each hand, step backwards)

80m Single arm Farmers carry (40m each hand)

Rest 3mins

Press

CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

3 Sets:

10 Pass throughs

3 Inch worms

20 Shoulder taps

10 Squats

Strength

Shoulder Press (1RM)

Push Press (3 x 10 @ 75% of 1RM SP)

Metcon

Metcon (Time)

Row 500m

21 Hang power cleans

15 Front squats

9 STOH

(60/40kg)

OUTDOOR WOD – Edwardstown oval


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

REMINDER.

Todays session are 7:30 & 8:30am ONLY and will be held at Edwardstown oval

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  • World Class Fitness in 100 Words

    Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Greg Glassman