CrossFit Victory: Friday 12/9/2011

Friday 12/9/2011

A:

Work up to a max Weighted Chin Up

B:

BarBell Complex 5 Rounds

Deadlift
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Complete the complex 7 time for 1 Round, you may rest between rounds, trying to find your max weight you can complete without putting bar down.

No 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.