Archive for "Feb 06 2018"

Hang clean

CrossFit Tenacity – WOD


Warm-up (No Measure)

2 Sets:

10 Pass throughs

10 Leg swings

20sec Pike

20sec Spiderman (each)

10 Hip extensions

2 Sets:

10 Muscle cleans

10 Squats

10 Burpees


Hang Clean (3, 3, 3, 3, 3)

Below knee.


Metcon (Time)

Row 1000m

30 HSPU (50 Push ups)

60 KB Swings


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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