North Bend CrossFit: WOD 9.23.14

Tuesday, September 23, 2014

WOD 9.23.14

15 minutes to Build up Heavy Back Squat

4 Rounds for time of:

15 Power Snatch 75/55#

30 Weighted Step up 20/16" 35/25#

30 Weighted Ab mat 20/14#

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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

North Bend CrossFit

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Tuesday, September 23, 2014

WOD 9.23.14

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