Clean’n’Helen


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

Row 250m

5 Inch worms

15 Leg swings

20 seconds ‘Cobra’ stretch

then

3 Round

-5 Deadlifts

-5 High pull

-5 Tall power clean

-5 Max height jumps

Weightlifting

Power Clean (3RM)

Can be touch and go or drop and reset. No giraffe legs

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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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