CrossFit Kingston: WOD Monday December 5/11

WOD Monday December 5/11

Congrats Connor for going 6 for 6, setting new PR's in the Snatch and Clean and Jerk and winning his class at the Ontario Junior Weightlifting Championships on Saturday!

WOD

Clean - (Wave up to 85%)

A - 5 Sets - 2 Back Squat + 1 Jerk

B - every 30 seconds for 10 min
1 Power clean - 70%
5 Ball Slams

7 comments:

Matt said...: Hell yeah Connor!; December 5, 2011 at 9:22 AM
Unknown said...: Way to go Connor! Awesome job!; December 5, 2011 at 9:51 AM
Anonymous said...: Awesome job Connor; December 5, 2011 at 10:02 AM
Tom said...: Nice work Connor; December 5, 2011 at 10:46 AM
Hayley B. said...: Congrats connor! nice work!; December 5, 2011 at 11:01 AM
Vicki said...: AWESOME JOB CONNOR!
WE ARE ALL PROUD OF YOU :); December 5, 2011 at 12:03 PM
Anonymous said...: Congrats Connor!; December 7, 2011 at 12:47 PM

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.

blank spacer

COMP

OLYMPIC WEIGHTLIFTING AND POWERLIFTING EXHIBITION

WOD Monday December 5/11

7 comments: