Archive for "Jan 13 2018"

Snatch/TTB


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

Run 400m

2 Sets:

10 Pass throughs

3 Inch worms

10 Leg swings

10 Squats

20 sec Plank

2 Sets:

7 Toes to bar (Knees to chest)

5 DB Snatch (each arm)

Metcon

Metcon (Time)

5 Rounds for time:

14 Toes to bar

20 DB Snatch (Alternating)
PLEASE DO NOT DROP THE DUMBELLS

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

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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