Archive for "Jul 05 2017"

Snatch


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

As group

Weightlifting

Hang Snatch (5 x 3 @ 65-75%)

Below knee.

These are not ‘MAX out’ sets. Make sure that speed and position are dialled in before you think about adding weight.

Weightlifting

Snatch Pull (4 x 3 @ 90% or above (1RM))

Metcon

Metcon (4 Rounds for distance)

Row

4 x 1min MAX distance

Rest 2mins (or as close as possible)

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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