Archive for "Jul 01 2017"

Deadlift


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

As group

Strength

Deadlift (10, 10, 10, 10)

First set @ 60% then build.

Touch and go is fine but avoid bouncing.

Time under tension builds strength, so lower the bar with complete control each rep.

Metcon

Metcon (AMRAP – Rounds and Reps)

7mins:

10 DB Snatch (Alt.) As heavy as possible

16m Walking lunge w/ DB
Please do not drop the dumbbells.

Count each metre as 1 rep.

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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