AMRAP


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

1 Set, 20 sec each:

Pike

Cobra

Spiderman (each)

Twisted cross (each)

2 Sets:

10 Pass throughs

10 Leg swings

10 Shoulder tap + Knee to elbow

10 Burpess

Metcon

Metcon (AMRAP – Rounds and Reps)

20mins:

8 Toes to bar

10 Hang power clean and jerk (50/35)

10 Burpees

25 Double unders

Snatch


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

Run 400m

2 Sets:

10 Pass throughs

10 Leg swings

10 Mountain climbers

10 Band squats

2 Sets: (first as group)

5 Half pulls

5 High Pulls

5 Muscle Snatch

5 Power snatch

5 Overhead squats

EMOM x 5: (1, 2, 3, 4, 5)

Snatch @ 50%

Weightlifting

Snatch (1RM)

(15mins)

Metcon

Metcon (3 Rounds for time)

3 Rounds:

Row 30/25cal

12 Burpee box jumps

Rest 3-5mins

AMRAP STOH/Run/Squat


CrossFit Tenacity – WOD

Warm-up

As a group

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20min

– 10 shoulder to overhead (50/35kg)

– 200m run

– 15 squats

Hang clean/Front squat


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

As group

Weightlifting

Hang clean/Front squat (5 x 4 Hang power cleans + 7 Front squats)

First set @ 55% of 1RM Clean then build to heaviest

Metcon

Metcon (AMRAP – Reps)

7mins:

5 Pull ups

5 Toes to bar

7 Power cleans (60/40kg)

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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