Power clean


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

Row/Ride 2mins

2 Sets:

10 Pass throughs

20 sec Front rack stretch (each)

10 Leg swings (each)

2 Sets:

5 Half pulls

5 ‘Jump’ Pulls

5 Muscle cleans

5 Power cleans

Weightlifting

Power Clean (3, 3, 3, 3, 3)

Metcon

Metcon (AMRAP – Reps)

4 x 4min ON/2min OFF

Run 200m

Then:

AMRAP – 10 Power cleans (50/35kg), 10 Box jump overs

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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