CROSSFIT PAMPA: Shins

Monday, September 24

Shins

Strength: In 15 minutes find your 5RM Back Squat

WOD
3 rounds for time of:
5 power cleans 135/95#
3 front squats
1 thruster
11 box jumps 30"/24"

Scale the weight accordingly to complete the barbell progression unbroken.

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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.

Gym pic

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Monday, September 24

Shins

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