CrossFit Barbarian Fitness: Row-PU-RD

Showing posts with label Row-PU-RD. Show all posts

Wednesday, July 8, 2009

Thursday, 9 July 2009

Skill Work:
- Clean Pull - 105% x 2 x 3
- (Power Clean + 2 Front Squats + Split Jerk) - 75% (of clean) x 1 x 3

Strength:
Behind the Neck Push Press - 3 x 3

WOD:
AMRAP in 12 minutes:
- Row 250 meters
- 10 Pullups
- 10 Ring Dips

Post weights and 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.