CROSSFIT FORT KNOX: WOD Monday 20 JUL 09

Congradulations to the Hanlin family for bringing another future fire-breather into the world! Aubrey Rose Hanlin. (I will upload a photo ASAP). Below Rory sticks a straddle back lever- You would have done great at the games bro!

WU:
Sprint WU
PVC Burgener WU
PVC Snatch Balance exercises

Strength:
3x3 Back Squat

WOD:
1 Clean and Jerk every minute until failure
start at 45#, add 10# every round

Skills:
More PVC Snatch work

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

WOD Monday 20 JUL 09

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