15.3


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

As group

Metcon

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
Scaling:

Muscle ups – 14 Chest to bar Pull ups

Wall balls: Reduce weight or sub for Air squats

Doubles: 200 Singles

Snatch/TTB


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

Run 400m

2 Sets:

10 Pass throughs

3 Inch worms

10 Leg swings

10 Squats

20 sec Plank

2 Sets:

7 Toes to bar (Knees to chest)

5 DB Snatch (each arm)

Metcon

Metcon (Time)

5 Rounds for time:

14 Toes to bar

20 DB Snatch (Alternating)
PLEASE DO NOT DROP THE DUMBELLS

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Back squat


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

Row/Ride 2mins

2 Sets:

Hip flow sequence:

– Pike

– Cobra

– Spiderman

– Pigeon

10 Squats

Back squats

2 x 8 w yellow band and light weight

Strength

Back Squat (5, 5, 5, 5, 5)

@ 70% or above.

Build to heavy set if you’re feeling good but don’t go crazy.

NO FAILED SETS!

Metcon

Row 2000m (Time)

Max effort 2km Row
@ 80%

Not aiming for PRs

Gymnastics


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

As group

Gymnastics

Strict Pull ups (5, 5, 5, 5, 5)

Weighted if needed.

Scale:

Assisted by spotter or Banded if needed.

Gymnastics

Push-ups (4 x 20)

Gymnastics

Metcon (No Measure)

4 Sets:

15 sec Face to wall HS Hold

20 Russian twists

30 sec Hollow hold (Accumulated)

Rest 2mins

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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