"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, Clean, Squat, Presses, Clean and Jerk, 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 patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports".
("courtesy of CrossFit Inc.").
Pull-up Technique or Weighted Pull-ups 3-3-3
Then…
Partner WOD
In teams of two complete for time:
100 Partner Wall Ball shots
100 Partner sit-ups
100 meter Wheel barrow
100 Bupees (partner holds chin over bar in the Pull-up)
100 Lateral jumps over partner (holding top of Push-up)
Run 800 meters (4 x 200m)
Post team time to comments.
Check out the CrossFit Games this weekend!
m: 0400 151 288 Adam
m: 0423 007 191 Kath
e:
info@crossfitrichmond.com
CrossFit Richmond
47 North Street
Richmond, Melbourne VIC 3121
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