DB Snatch/Row

CrossFit Tenacity – WOD


Warm-up (No Measure)

3 Sets:

Row 40 seconds (30 sec EASY, 10 sec SPRINT)

3 Inch worms

20sec Cobra

12 Shoulder taps

10 Plate G2OH – sumo stance


Metcon (3 Rounds for time)

3 Rounds:

Row 500m

20 DB Snatch (Alt.)

Rest 3-5mins


Bent Over Row (5 x 8)

Bar does not touch floor between reps

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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