Archive for "Sep 04 2017"

Back squat

CrossFit Tenacity – WOD


Warm-up (No Measure)

Row/Ride – 2mins

2 Sets:

10 Leg swings (front)

10 Leg swings (side)

5 Inch worms

20 sec Spiderman (each side)

10 single leg hip extensions (each side)

10 Squats

2 Sets: (1 L, 1 R)

10 Single arm Deadlifts

10 Steps walking lunge

10 Single arm KB swings

10 Single arm KB Front squats

30 sec Plank


Back Squat (3RM)


Metcon (4 Rounds for weight)

4 Sets:

12 KB Stationary lunge

12 DB Snatch

12 Shoulder tap + Knee to elbow

Rest 2mins

Cool down

2 Sets:

10 Pass throughs

10 Squats

3 Inch worms

30 sec Cobra

Accumulate 2mins in bottom of squat


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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