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, March 10, 2017

17.3 Pull-ups / Squat Snatch

Friday, March 10, 2017


Coach Soloman - (9:00 AM) - 4 of us including Chris (who went Rx)

Warm Up

400m Run, WMCF Dynamic Warm-up, pass throughs, Squat Snatch Warm-up



3 Rounds of 6 jumping chin over bar pull-ups, 6 squat snatch (45#)
3 Rounds of 7 jumping chin over bar pull-ups, 5 squat snatch (75#)
8 minute cap with time bonus to complete squat snatches at 95-115-135-155
Rx was C2B and snatch at 95-135-185-225-245-265#

I knew this would be tough and I paced accordingly.  My 1RM is 65# so I did not know what to expect.

I finished the first set of 3 rounds in 4:29, then knocked out the 7 pull-ups.  I missed my first attempt at 75#, then slowed down and got 3 reps with long breaks in between before the time cap.

Total Reps = 46

If I consider redoing this one, I could probably grab 6 C2B for an Rx score.

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