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 1, 2017

Squat Snatch

Wednesday, March 1, 2017

West Metro CrossFit

Coach Soloman - (9:00 AM) - 5 of us

Warm Up

400m Run and WMCF Dynamic warm up (added duck walks)

Squat Snatch

18 Squat Snatches every 70 seconds

After technique demo and building up weight.

I used 65# and only missed 1 rep getting very close to parallel every time.  The recovery time was sufficient, but it was tough to get stable under the bar.

MetCon

5 Rounds for time

5 Hang Squat Snatch (55#/45#)
10 Burpees

7 minute cap

I used 55# for the first 2 rounds and then went to 45# for the next rounds.  Rx was 115# for men.

I looked up at the clock and saw 1:30 after the first round and knew it would be tough to finish.  I got through 4 burpees on the 4th round for a time penalty of 21 seconds.

7:21

Finished with couch stretch and proud pigeon

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