Archive for "Feb 03 2018"

Clean


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

2 Sets:

3 Inch worms

20sec Spiderman (each)

20sec Cobra

20sec Bar hang

10 Leg swings

15 Squats

2 Sets:

5 Half Pulls

5 Muscle cleans

5 Power cleans

5 Front squats

Weightlifting

Clean (2, 2, 2, 2, 2)

Pause @ knee for 2 count on each rep

Metcon

Metcon (AMRAP – Reps)

10mins:

30 Wall balls

80 Double unders

7 Power cleans

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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