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, November 17, 2016

Olympic Weightlifting

Thursday, November 17, 2016

Coach Jonathon

(11:30 AM) - Donna, Fabby, Jen, Sameer, Kirby, Zach and me

Warm Up

Pass throughs, Burgener warm up with PVC

Snatch Complex

5 sets of 3 Snatch Pulls and 1 Hang Power Snatch

45#, 65#, 95#, 95#, 95#

Snatch Grip Deadlift

3 sets of 4 reps, build each set

105#, 165#, 205#

Snatch Balance Complex

3 sets of

4 Klokov - Snatch Grip, behind the neck overhead press
1 Snatch Balance - not heaving

45#, 45#, 45#

Tabata V-ups

First two rounds V-ups
Next four rounds tuck ups
Last two rounds skipped

Mobility - Finished with wall squat

1:10 total workout

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