WOD
Squat 3x5
Rest 10 min.
For time:
21-15-9
Power Snatch
Bench press
Box jump
Scale the weight and height of box so that it is difficult but you are finishing this workout in under 10 minutes.
Contact
- aaron@crossfitwestknox.com
Helpful Links
Sweaty Bands
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- CrossFit Journal
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- Operation Phoenix
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June 27, 2009
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July 2010
Friends of West Knox
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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