Archive for "Sep 02 2017"

HUNG SNITCHIN’


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

3 Sets:

10 Pass throughs

10 Scap push ups

10 Dive bomber Pushups

10 Squats

10 Hip extensions

3 Sets w/ empty bar:

5 Snatch Deadlift

5 Snatch high Pull

5 Hip snatch

5 OH Squats

Weightlifting

Hang Snatch (3RM)

let it hang where ever feels good for you

Metcon

1000m Row (Time)

Max Effort 1000m 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