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.

Monday, December 19, 2016

Back Squat - Bench Press

Monday, December 19, 2016

Oracle Gym

12:15 PM

Row - 5 minutes

Back Squat

Warm up with 45#, 95#, 115#, 135#

2 reps at 150#, 160#, 175#, 185# E2OM

Pull-ups

2xBW
2xBW+10#
1xBW+15#
1xBW+20#
1xBW+25# failed

3xBW+10# (got 2 the first 2 rounds before dropping the weight, got 1 the last round before dropping the weight)

Bench Press

Warm up with 95#, 115#, 135#

2 reps at 150#, 160#, 175#, 185# E2OM, failed the last rep

Finished with pull-overs

3x8 @ 25#, 30#, 35#

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