Archive for "Jan 08 2018"

Push press


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

3 Sets:

10 pass throughs

10 sec Front rack stretch

10 Squats (+10sec in Bottom of last)

10 Hip extensions

2 Sets:

15 sec side plank (straight arm)

12 Shoulder taps

Strength

Push Press (3, 3, 3, 3, 3)

Metcon

Metcon (Time)

3 Rounds for time:

7 Front squats

7 Thrusters

7 STOH

7 Burpees over bar
(50/35kg)

7min Time cap

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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