Archive for "Jul 12 2017"

Deadlift, Snatch, Run

CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

Run 200m

then

3 Sets:

3 Inch Worms

Heels to bum (up and back)

10 Hip extensions (squeeze @ top)

3 Sets:

6 Snatch grip Deadlifts

6 Snatch high pulls

6 Power Snatches
first two rounds empty bar then light weight for 3rd round

Metcon

Metcon (Time)

7 Rounds

– 6 Deadlifts (60/40)

– 4 Snatches

– Run 200m
No time cap, but don’t drag ass!

Snatches can be done as singles but should be reset and go between reps

Cool down

Walk 200m

Spent 5 minutes each with a lacrosse ball on:

-Glutes (sitting on box)

-Lower back

-Upper back

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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