CrossFit - Greg Glassman

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

CrossFit is constantly varied functional movements performed at high intensity.

Saturday, December 19, 2015

Power Snatch

Friday, December 18, 2015

Coach Ben

(11AM) Dan, Erik, Blair, Anke, a few others and me

Warm Up

500m ski erg followed by 3 rounds of pull-up progression (5 kip swings, kip higher, strict pullups), 10 push ups, 15 air squats.  I did about 75-80%.  Then pass throughs, muscle snatch, snatch to 2" drop, snatch to 4" drop, snatch to just above knee crease.  Sots press down  (all with PVC)

WOD

In teams of 2 for max rounds and reps:
AMRAP 25:
30 Power snatch
30 Wall balls, 20/14 to 10/9′
30 Burpees

Dan, Erik and I partnered together but still treated it as a single partner workout.  I used 65# for the snatches and a 14# wall ball.  We broke it down into 15 reps and then switched.  As a team we got 3 rounds + 30 reps.  Which means I did 60 power snatches, 45 wall balls and 45 burpees.

Mobility - Finished with wall squat, banded shoulders, and couch stretch.

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