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, March 22, 2017

Split Jerk

Wednesday, March 22, 2017

WMCF

Coach Soloman - (9 AM) - 7 of us including Brian, Erin, Chris and me

Warm Up

Jump rope with braided rope followed by WMCF Dynamic Warm up

SWOD
2x Split Jerk from behind the neck  Every 2 minutes for 10 rounds

This felt good, but it was unnerving to lower the bar back to behind the neck.  It was also tough to just drop it to behind the neck.  This certainly taxed my shoulders.

I used

45
55
65
75
85
95
95
105
105
105#

for the 10 sets

Metcon

9 min AMRAP of 10m Plate OH Walking Lunges (45#) and 6 Power Snatch (155#).

I scaled this workout to use a 25# plate and 75# Power Snatch and it was still a tough workout.  I managed to get through 3 full rounds, the walking lunges (4 points) and 4 Power Snatches for a total of 38.

Cooling down we did some Double Dutch jump roping and I was thrilled to get in and get a half dozen repts.
 

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