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, March 13, 2017

Squat Clean

Monday, March 13, 2017


Coach Soloman - (12:00 PM) - 5 of us including Dillon and Adan

Warm Up

400m Run, WMCF dynamic warm-up


30 Squat Cleans - 8 minute time cap

I opted for 75# and this turned out to be the right weight.  I started with 5 in succession, then doubles, then singles.  I finished in 6:09 and felt pretty good about the effort.  Rx was 155#.


10 minute EMOM of

2 Power Cleans (95#, touch and go)
8 Box Jumps (24")

Rx was 30" box jumps and a heavy weight.  I might have had 115# in me, but even the 24" box jumps got tough.  I finished the first 3 rounds with about 5 seconds rest and was quickly in a deficit.  I did finish the workout, completing the last 4 box jumps after time was called.

Cash Out

Strict Pull-ups 1-2-3-4-5-4-3-2-1 with same quantity of deep breaths between sets.

I was doing OK on the first 3 sets, but then broke up the sets of 4 and entirely skipped the set of 5. 

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