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.

Wednesday, December 7, 2016

Hang Power Snatch

Wednesday, December 7, 2016

Oracle Gym

12:40 PM

Warm Up

Jump Rope for 10 minutes - best was 9 unbroken doubles

Burgener warm up with PVC

50 Air Squats (1:50)

Hang Power Snatch (main site)

Warm up with 45#, 65#, 85#


3-3-3-3-3 at 95#

Heaving Snatch Balance

3-3-3-3 at 45#


Finish with 3 sets of 10 at 25#

50 minutes total workout

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