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 27, 2016

Power Snatch

Thursday, October 27, 2016

Coach Jonathon

9:30 AM

Warm Up

Pass throughs, air squats, PVC OH squats, Frankenstein pivots

Power Snatch

Warm up with 65# then

2x3@95#
1x2@115# (PR!)
1x1@115#

Heaving Snatch Balance

With barbell on back rack position, dip, drive and then pull under the bar

1x8@45#
2x4@65# , 55#

Barbell Complex

2 Rounds of

5 Deadlift
3 Hang Power Clean
2 Jerk

I did the first round at 95# and the second round at 115#

--

Deadlift (Suroveksky Week 7, first session)

Warm up with 185#, 205# then

3x3@225#

Just another 2 weeks and then I will attempt to pull a heavy single to hopeful establish a new deadlift 1RM

New equipment - Our little barbell club got some VTX bumper plates and a new barbell.  It is not much, but it was a great luxury to be able to dump the 115# snatch rather than doing the eccentric on the way down.

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