Archive for "Nov 21 2017"

Power clean

CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

2 Sets:

Run 200m

10 Squats

10 Pass throughs

20 sec Plank

2 Sets:

5 ‘Jumps’ Clean grip

5 Deadlifts

5 Muscle cleans

5 Power cleans

Weightlifting

Power Clean (Heavy single)

10mins only

EMOM (every minute on the minute)

Power Clean (8mins – 3 Power cleans @ 75%)

Metcon

Metcon (3 Rounds for time)

Run 400m

50 Double unders

10 Burpees

Rest 3-5min

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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