Front squat


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

As group – 10mins

Strength

Front Squat (3RM (15mins))

Metcon (AMRAP – Reps)

3 x 3min WORK/3mins REST
10 Back squats (100/70kg)

Run 200m

MAX KB Swings in remaining time

Score is total KB Swings

Use racks fro Back squats

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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