Archive for "Feb 12 2018"

Back squat


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

Row/Ride 2mins

3 Sets:

10 Leg swings

3 Inch worms

20 sec Spiderman (each)

10 Hip extensions

10 Band squats

Back squat

2 x 10 @ 40% of 1RM

Strength

Back Squat (10, 10, 10)

Metcon

Metcon (Weight)

5 Sets:

10 One arm KB Swings (each)

15 Push ups

20 Russian twists

20sec Hollow

Rest 2-3mins

Search

  • Latest Post

  • Archives

  • Calendar

    February 2018
    M T W T F S S
    « Jan    
     1234
    567891011
    12131415161718
    19202122232425
    262728  
  • Recent Comments

  • 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