CrossFit Kingston: WOD Wednesday January 11/12

WOD Wednesday January 11/12

MAX Bench Press

A - 5 Sets

2 Front Squat + 1 Jerk X 2 (work up to 70% of Max Jerk)

B - On the minute for 10 min

3 Deadlift (70%)
6 Burpee

2 comments:

Mike said...: sore wrists much?; January 11, 2012 at 4:19 PM
Steve said...: Damb. Looks like a good one. got something on tonight though and can't make it. Sh*t!; January 11, 2012 at 4:28 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.

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OLYMPIC WEIGHTLIFTING AND POWERLIFTING EXHIBITION

WOD Wednesday January 11/12

2 comments: