CROSSFIT FORT KNOX: Wednesday, 16 December 2009

Warmup:

See weekly warmup

WOD:

"2 minute defense"

Five rounds of:
1 squat clean 135#
3 hang-cleans 135#
2 push-jerks 135#
sprint 100 ft

2 minute break

Repeat the five rounds

Post total time to comments

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, 16 December 2009

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