Archive for "Nov 17 2017"

Split Jerk

CrossFit Tenacity – WOD


Warm-up (No Measure)

3 Sets:

10 sec Bar hang

8 Scap push ups

8 Leg swings

3 Shuttles (forwards/backwards)

1 up & back walking lunge

3 Sets:

5 Vertical jumps (Max height)

5 Split jerks (no bar)

5 Strict press

5 Split jerk (empty bar)


Split Jerk (3, 3, 3, 3, 3)

Build to technical 3RM for the day.

Should be fast and stable


Front Squat (8, 8, 8, 8, 8)

First working set @ 55%, then build


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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