Archive for "Feb 07 2018"

Thruster/Front squat


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

Row/Ride – 2mins

2 Sets:

10 Pass throughs

15 sec Bar hang

15 sec PVC Front rack stretch (each)

10 Mountain climbers (Full spiderman)

10 Band Squats

Thruster skill – as group

EMOM (every minute on the minute)

Thruster (7mins: 7 Thrusters)

Choose your own weight.

Work on smooth, efficient movement.

Strength

Front Squat (3 x 3 @ 75%)

Front Squat (3, 3, 3)

Build to heavy 3 after percentage sets

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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