Archive for "Sep 19 2017"

Clean/Back squat

CrossFit Tenacity – WOD



3 Position Clean (x 4 Sets @ 70% of 1RM)

High hang, Knee, Floor.


Back Squat (1RM)

Cool down

3 Sets:

10 Squats

3 Inch worms

20 sec Spiderman (each side)


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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