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.

Sunday, September 30, 2018

Hang Clean and Jerk

Saturday, September 30, 2018


9:00 AM

Row - 10 min, 110 calories

Cindy - 1 Round

Wall Ball shots
5 rounds of 10 shots with 10# ball to 10' target

Rough Bergener warm-up by memory

5x45# hang power clean
5x45# hang clean and jerk
5x65# hang clean and jerk
3x85# hang clean and jerk
1x95# hang clean and jerk

35 minutes total workout

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