Muscle up


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

As group

EMOM (every minute on the minute)

Metcon (AMRAP – Reps)

7mins:

# Muscle ups (Pull ups)

Metcon

Metcon (Time)

Run 400m

30 Wall balls

30 DB Snatch

30 Wall balls

Run 400m

Cool down

Walk 200m

3 Sets:

10 Pass throughs

10 Squats

Roll Lats & Quads

Snatch

CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

2 Sets:

10 Pass throughs

10 Squats

10 leg swings

3 Sets:

5 Snatch Deadlift

5 Snatch High pull

5 Power snatch

5 Overhead squats

Weightlifting

Snatch (3 x 2 + 1 )

2 Hang +1 Floor (70%)

Weightlifting

Hang Snatch (1RM for the day (10mins))

below knee

Metcon

Metcon (AMRAP – Reps)

4 x 2:30 Work/2:30 Rest

Work:

10 Overhead squats (42.5/30)

Run 200m

Max Burpee box jumps in remaining time

Pull up/Clean


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

2 Sets:

10 Pass throughs

5 Inch worms

10 Squats (hold in bottom of last for 20sec)

5 Scap Pull ups

5 Lat Pull ups

2 Sets:

4 Strict Pull ups (Band if needed)

5 Half pulls

5 Muscle cleans

5 Hang squat cleans

5 Front squats

EMOM (every minute on the minute)

Metcon (Weight)

8mins:

A: 8 Strict Pull ups (scale with bands)

B: 8 Power cleans (Touch and go)
Both should be UNBROKEN sets.

If you need to scale the pull ups, use bands.

AS A GUIDE, weight for the Power clean should be around 50% of your heaviest clean.

Metcon

Metcon (Time)

3 Rounds:

20 Pull ups

7 Squat cleans (80/50kg)
8min time cap.

Cool down

Row 2mins

2 Sets:

10 Pass throughs

10 Squats

Spend 10mins on a foam roller, giving some love to any sore spots.

Front squat


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

As group

Strength

Front Squat (5 x 4 @65% or above)

31X0 Tempo.

First working set @ 65%, add weight only if DEPTH & TEMPO correct.

Metcon

Metcon (Time)

For time:

Row 1000m

2 Rounds –

18 Deadlifts (100/70kg)

22 Ring dips (Push ups)

Cool down

Walk 200m

3 Sets:

8 Pass throughs

8 Squats

20 sec Spiderman each side

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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