Archive for "Jun 09 2017"

SKWAAAT


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

Row 2mins

2 Sets:

15 Leg swings

3 Inch worms

20 sec Cobra

20 sec Spiderman

10 Squats

2 Sets:

10 single leg hip extension

10 Step backwards lunge

1 X Heels to bum shuttle

8 Wall balls (AHAP)

Weightlifting

Back Squat (1RM)

SPOTTERS! SPOTTERS! SPOTTERS!

Get someone to spot you back to standing, don’t bail out in the bottom and leave someone to lift 100kgs off you

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
6 MIN CAP

Cap shouldn’t be a problem, get after it and move quickly!

Bench press


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

3 Sets:

30 sec Skipping

5 Inch worms

10 Pass troughs

10 Scap push ups

10 Bent over rows (empty barbell, slow lower)

Push ups

3 x 8

Strength

Bench Press (1RM)

Bench Press (3 x MAX set @ 60% of 1RM)

Metcon

4 x 500m Row @ 90% – Rest 2:1 (or as close to as possible)

500m Row (Time)

Max Effort 500m Row

500m Row (Time)

Max Effort 500m Row

500m Row (Time)

Max Effort 500m Row

500m Row (Time)

Max Effort 500m Row

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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