CrossFit Tenacity – WOD


Warm-up (No Measure)

Run 400m

2 Sets:

10 Pass throughs

10 Leg swings

10 Mountain climbers

10 Band squats

2 Sets: (first as group)

5 Half pulls

5 High Pulls

5 Muscle Snatch

5 Power snatch

5 Overhead squats

EMOM x 5: (1, 2, 3, 4, 5)

Snatch @ 50%


Snatch (1RM)



Metcon (3 Rounds for time)

3 Rounds:

Row 30/25cal

12 Burpee box jumps

Rest 3-5mins

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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