Deadlift


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

Row 2mins

2 Sets:

5 Inch worms

20 sec Cobra

20 sec Twisted cross

20 sec Spiderman

2 Sets:

10 Hip extensions

10 Squats

10 Shoulder tap + Knee to elbow

Strength

Deadlift (8, 8, 8, 8, 8)

First working set @ 50% then build to heavy TOUCH AND GO set of 8.

DO NOT BOUNCE!

Metcon

Metcon (Time)

4 Rounds for time:

11 Front squats

9 Hang power cleans (60/40)

20 Push 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