Archive for "Feb 13 2018"

Push jerk


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

2 Sets:

10 Pass throughs

10 Leg swings

15 Squats

10 Shoulder tap + Knee to elbow

2 Sets:

10 Single arm high pull (each)

10 Strict press (empty bar)

Weightlifting

Push Jerk (5, 5, 5, 5, 5)

Metcon

Metcon (3 Rounds for time)

Row

3 x 700m

Rest 2:1 (approx)

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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