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.

Thursday, January 17, 2019

Squat Clean

Thursday, January 17, 2019

CrossFit Golden - Open Gym

2:00 PM

Warm Up

1 minute jumping jacks


2 Rounds of

10 quad hip extension?
10 PVC good mornings
10 air squats
10 reverse grip pass throughs
10 PVC front squat
10 banded clam shells

Barbell Warm up

5 High Hang Clean Pulls
5 High Hang Clean Pulls and Front Squat
5 High Hang Clean
5 Hang Clean
5 Full Clean


For the following 18 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.
Every Minute on the Minute, for 6 minutes (6 sets)
High-Hang Clean (1 rep @ 50-65 of 1-RM Clean)
Rest 60 Seconds, and then…
Every Minute on the Minute, for 4 minutes (4 sets):
Hang Clean (1 rep @ 65-80% of 1-RM Clean)
Rest 60 seconds, and then…
Every 2mins, for 6 minutes (3 sets)
Clean (1 rep @ 80+% of 1-RM Clean)

65 High Hang Cleans

95 Hang Cleans

110 Full Cleans

All reps were squat cleans


For time:
40/30 Calories of Rowing
20 Burpee Box Jump-Overs (24″/20″)
10 Squat Cleans (175/115 lbs)

I scaled this to a 20" box and step downs and used 75# for the squat cleans.  I ended up finishing in 11:19 which I thought was pretty good.  I did singles for the squat cleans and was able to maintain pretty good form.

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