North Bend CrossFit: WOD 11.14.14

Friday, November 14, 2014

WOD 11.14.14

15 minutes to build heavy Power Clean

AMRAP 15 minutes:

5 Power Clean 165/115#

10 Chest 2 Bar Pull up

15 Hand Release Push up

For time:

100 Hollow Rock

Check out Rich Froning Snatching 300# and Jason Kalipa Clean & Jerk 355#

http://youtu.be/aqw3Ww_wiwM

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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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Friday, November 14, 2014

WOD 11.14.14

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