CrossFit Kingston: Wednesday April 3/13

Our resident carpenter Rudi playing around on the climber he built for us!

Strength/Lift

Power Clean MAX

-10% 2 X 2

Strength/Conditioning

Work up to heavy set (1 set = 2X through sequence)

Power Clean + 2 Front Squat + Jerk

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

Wednesday April 3/13

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