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.

Thursday, October 20, 2016

Olympic Weightlfiting Class

Thursday, October 20, 2016

Coach Jonathon

9:30 AM

Warm Up

Air squats, pass throughs, PVC OH Squats, Samspson Stretches, drinking birds

Power Snatch


65#, 75#, 95#

Dip Clean


45#, 65#, 95#

Focus on speed under the bar.

Snatch Pull


65#, 75#, 95#, 115#, 125#

Focus on keeping the bar close, shoulder should shrug

No cool down or mobility

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