CrossFit Kingston: WOD Monday January 9/12

WOD Monday January 9/12

MAX Back Squat

A. Power Clean X 2 X 7 @ 65%-70%

B. AMRAP in 8 min

5 Toes to Bar
15 Ball slam

*Note - Weightlifting Classes are Monday and Wednesday This Week*

2 comments:

Steve said...: Excellent Workout tonight! Well done all!; January 9, 2012 at 8:13 PM
Serena Medellin said...: Excellent Workout tonight! Well done all!; January 9, 2013 at 2:16 AM

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.

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COMP

OLYMPIC WEIGHTLIFTING AND POWERLIFTING EXHIBITION

WOD Monday January 9/12

2 comments: