Snatch


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

3 Sets:

3 Inch worms

20 sec Cobra

20 sec Twisted cross (each)

20 sec Pigeon (each)

3 Sets:

10 Squats

10 Pass throughs

3 Sets:

5 of each –

Snatch Deadlift

Snatch High pull

Muscle Snatch

Overhead squat

Weightlifting

Snatch (3 x 3 @ 75%, 3, 3, 3RM for the day)

Metcon

Metcon (Time)

4 Rounds for time:

15 Box jump overs (60/50cm)

15 Power snatch (35/25kg)
PLEASE DONT DROP THE 5KG PLATES

Cool down

2 Sets:

10 Pass throughs

10 Squats

Jerk


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

3 Sets:

8 Pass throughs

8 Scap push ups

8 Leg swings (front & side)

8 Squats

3 Sets:

3 Max height vertical jumps

8 Strict press

8 OHS Squat (to safe depth)

Weightlifting

Jerk (Heavy single (10mins only))

Any style

EMOM (every minute on the minute)

Metcon (AMRAP – Reps)

8mins:

A: 8 STOH @ 60% + MAX TTB

B: REST

Metcon

1000m Row (Time)

Max Effort 1000m Row

Cool down

Walk 200m

3 Sets:

3 Inch worms

20 Sec twisted cross (each)

Partner up


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

As group

Metcon

Metcon (Time)

Each complete:

(One works/One rests)

Row 1000m

20 Power cleans (70/50kg)

Run Middle block

30 Burpee box jumps

200m Farmers carry

Front squat


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

2 Sets:

20 sec Bar Hang

20 sec PVC Front rack stretch (each side)

8 leg swings (front)

8 leg swings (side)

5 Inch worms

5, 5, 5 Squats (Sumo, Normal, Narrow)

2 Sets:

10 Step Band crab walk (each way)

10 Band Squats

Strength

Front Squat (5 x 3 (31X0) @ 60% or above)

Metcon

Metcon (Time)

3 rounds:

20 Shoulder to overhead (42.5/30kg)

20 Box jumps (60/50cm)
SPRINT.

Cool down

3 Sets:

3 Inch worms

30 sec Twisted Cross (each)

30 sec Spiderman (each)

Search

  • Latest Post

  • Archives

  • Calendar

    October 2017
    M T W T F S S
    « Sep    
     1
    2345678
    9101112131415
    16171819202122
    23242526272829
    3031  
  • Recent Comments

  • 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