Archive for "Sep 08 2017"

Clean and Jerk

CrossFit Tenacity – WOD


Warm-up (No Measure)

3 Sets:

3 Inch worms

10 Leg swings

20 sec spiderman

10 hip extensions

2 Sets:

5 half pulls

5 Muscle cleans

5 Hang power clean

5 Hang squat clean

5 Push press

Clean & Jerk

4 x 2 @ 60%


Clean and Jerk (1RM)


Metcon (AMRAP – Reps)

6 x 1min ON/1min OFF

15 Wall balls

15 KB Swings

Cool down

2 Sets:

3 inch worms

20 sec cobra

10 squats

10 Pass throughs


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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