Archive for "Sep 05 2017"

Push press

CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

3 sets:

10 pass throughs

10 squats

20 sec HS hold

3 sets:

10 muscle cleans

5 strict press

5 push press

3 max height vertical jumps

Strength

Push Press (5, 5, 5, 5, 5)

Pause in the bottom of the dip and at the top of every rep, for a full 2 seconds.

Metcon

Metcon (AMRAP – Rounds and Reps)

18mins

70 Double unders

10 Power snatches (60/40kg)

10 Burpee over box

Cool down

2 sets:

10 pass throughs

10 squats

30 sec twisted cross (each side)

Roll calves – 3 mins each

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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