CROSSFIT FORT KNOX: Wednesday 02 DEC 09

Strength WOD:
Complete for time:

10 Power Cleans
20 Push Ups
09 Power Cleans
19 Push Ups
08 Power Cleans
18 Push Ups
07 Power Cleans
17 Push Ups
06 Power Cleans
16 Push Ups
05 Power Cleans
15 Push Ups
04 Power Cleans
14 Push Ups
03 Power Cleans
13 Push Ups
02 Power Cleans
12 Push Ups
01 Power Clean
11 Push Ups

*Use 75% 1RM for Power Cleans

Post loads and time to coments.

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.
- Greg Glassman

CROSSFIT FORT KNOX

Wednesday 02 DEC 09

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