CrossFit Liverpool: Wednesday 23rd November

Strength

Novice

Squat 3x5
Power Clean 3x5

Intermediate

Press

5-5-5-3-3-3

WOD

'Annie'

50-40-30-20-10
Double Unders
Sit-ups

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

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Wednesday 23rd November

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