CrossFit Kingston: WOD Tuesday January !0/11

Snatch X 2 X 8 @ 65%

Pendlay Row 5 X 5

4 Rounds - 1 min @ each station

Ropers/Prowlers
KB Swings
Ring Rows
Rowing
Rest

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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OLYMPIC WEIGHTLIFTING AND POWERLIFTING EXHIBITION

WOD Tuesday January !0/11

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