Chipper


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

As group – 15mins

Metcon

0-7mins: CINDY

7-10mins: REST

Metcon (AMRAP – Rounds and Reps)

7mins:

“CINDY”

5 Pull ups

10 Push ups

15 Squats

Weightlifting

10-22mins: CLEAN

22-24mins: REST

Clean (3RM)

Metcon

24-31mins: RUN/THRUSTER/BURPEE

Metcon (AMRAP – Reps)

7mins:

Run small block

AMRAP in remaining:

9 Thrusters 42.5/30kg

1 Burpee over bar

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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