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.

Tuesday, October 18, 2016

Clean and Jerk

Tuesday, October 18, 2016

Oracle Gym

12:20 PM

Warm Up

5 minute row

5 Rounds of 2 pull-ups, 5 push-ups, 10 air squats (scaled Cindy 5 pull-ups, 10 push-ups, 15 air squats)

Burgener warm-up

Clean and Jerk

5x45#
5x65#
4x95#
3x115#
1x1x135# (~60kg)

Snatch

1x95# (~40kg)
5x45#

Back Squat

5x5x95# for quality

Single Arm DB Bench Press

3x5x25# each side

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