CrossFit Kingston: WOD Thursday December 23/11

Back Squat 5X5 @ 75%

A- 5 Sets
Pendlay Row X 5
Front plank X 1 min

B- 3 Rounds
AMRAP in 3 min - 30 sec rest

5 DB cleans
12 KB swings

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 Thursday December 23/11

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