Warmup
As needed for Contest
Contest WOD
“DT”
Five rounds for time of:
155lb/105lb Deadlift, 12reps
155lb/105lb Hang Power Clean, 9reps
155lb/105lb Push Jerk, 6reps
Rebuilding Khalipa: Part 1
By Kelly Starrett
September 6, 2010
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WOD Friday 030510
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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 handstands, 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!" CrossFit Inc.
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