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.

Tuesday, February 19, 2019

Back Squat

Tuesday, February 19, 2019

CrossFit Golden - Lacey

12:00 PM

Warm Up

6 min AMRAP

6 Burpees
6 Banded Skaters
6 Banded Squats
15 second wall set (single leg)

Then build up for Back Squat

8x20kg
6x40
5x50
4x60
2x65

Weightlifting

Every 2:30 minutes, for 12:30 minutes (5 sets) of:
Back Squat (Max Reps)

*Sets 1-4 – 4 reps @ 80-88%
*Set 5 – Max Reps @ 85%

During Rest – Thoracic/wrist/front rack stretching

I did
65
67
69
70
70kg for 6 reps (154#, estimated 1RM = 182#)

Metcon

Metcon (AMRAP - Reps)

Against a two-minute running clock, complete:

3 Hang Cleans
6 Shoulder to Overhead
9 Front Squats
Max Reps of Burpees

Rest 2 minutes between sets, and complete a total of five sets. Recommended Loads – 135/95 lbs.

I used 65# and was finishing between 1:04 and 1:08 and managed 6-6-5-5-5 burpees by the end of the 2 minutes.  It felt like a lot of time under tension and my wrists were feeling it.  I added wrist wraps for the last 2 rounds.

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