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.

Friday, February 24, 2017

17.1 DB Snatch - Burpee Box Jump Over

Friday, February 24, 2017

West Metro CrossFit

Coach Soloman - (9:00 AM) - Grant, Chris and me

Warm Up

8 minute AMRAP
100m Row
10 Spiderman
5 Push-ups
10 Lunge with twist
5 Jumping Squats
10 Pass throughs

I got through 2 easy rounds

Workout 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Rx – (50/35) (24″/20″)
Scaled – (35/20) (20″ – Step Ups OK)

I went Rx and got through 3 rounds plus 24 DB snatches for a total of 129 or CAP + 96 reps, depending on scoring.  I thought I paced really well and was never out of the fight or risking poor form on the snatches.  I stumbled on 1 box jump, but recovered quickly.  Overall, I thought it was a really good workout.  I did wear calf sleeves and wrist wraps.

My tie breaker splits were:

Round 1:   3:26
Round 2:   8:43
Round 3:  16:15

Chris finished the workout in 18:xx and Grant was on Round 5 of the DB snatches when time was called.

I really liked this workout as it tested the engine, but done at manageable weights.  If it had been 90# DB snatches and 30" box jumps, I would have had to scale.

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