Clean


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

As group – 10mins

Weightlifting

Hang Clean (5 x 3 @ 65% of 1RM Clean)

Weightlifting

Clean Pull (4 x 3 @ 100-110% of 1RM Clean)

Metcon

Assualt bike 3mins (Calories)

3mins max cals

Bench press


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

3 Sets:

Row 60 sec

10 Pass throughs

14 Shoulder taps

10 Scap pull ups

Push ups

3 x 8

Strength

Bench Press (5, 5, 5, 5, 5)

First working set @ 70% of 1RM

In between each set perform 12 Banded rows

Metcon

Metcon (Time)

21 – 15 – 9 reps:

Shoulder to overhead (60/40kg)

Burpee over bar

Front squat


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

As group – 10mins

Strength

Front Squat (3RM (15mins))

Metcon (AMRAP – Reps)

3 x 3min WORK/3mins REST
10 Back squats (100/70kg)

Run 200m

MAX KB Swings in remaining time

Score is total KB Swings

Use racks fro Back squats

Pull up strength and metcon


CrossFit Tenacity – WOD

Warm-up

Gymnastics

Weighted Pull-ups (3 x 5)

Scaled to 3 sets of max ring rows if/as required

Negative Pull up (5 x 1)

Negative Pull up
Add weight if you can but keep the movement SLOW and controlled the ENTIRE way down

Metcon

Metcon (3 Rounds for reps)

3 rounds for max reps:

60 sec Box Jump (50/60cm)

60 sec Burpees

60 sec Double Unders

60 sec DB Snatch (alternating)

60 sec Rest

Search

  • Latest Post

  • Archives

  • Calendar

    June 2017
    M T W T F S S
    « May    
     1234
    567891011
    12131415161718
    19202122232425
    2627282930  
  • Recent Comments

  • 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