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, January 9, 2019

Squat Snatch - WBS

Wednesday, January 9, 2019

CrossFit Golden - Ryan, other girl

12:00 PM

Warm Up

8 min AMRAP

10 air squat
5 pass through
5 good morning
5 trunk twist
10 waiter OHS
5 OH duck walk

Barbell Warm Up

4 High Hang (HH) Pull
4 High Hang Muscle Snatch
4 High Hang Power Snatch
4 OHS
-
1 HH squat snatch
1 Hang Squat Snatch

I used a 35# bar for the warm up and then started building up

35#
45#
50#
55#
60#
65#
75#
75#

MetCon

5 Rounds of

20 WBS (20/14)
5 Squat Snatch (135/95)

I scaled to a 12# wall ball and 55# squat snatch and got time capped at 12 min with 3 round + 15 reps.  It was a good scaling and I could do singles without failing any lifts.

No comments:

Post a Comment