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.

Monday, February 11, 2019

Clean and Jerk

Monday, February 11, 2019

CrossFit Golden - Lacey/Greg

12:00 PM

Warm Up

Hip/Hammy stretch
30 sec air squat
30 sec banded glute bridge
30 sec banded side steps
30 sec burpees
30 sec banded shoulder wall walks
30 sec shoulder swimmers on ground
30 sec jump squats (do not string together)

Barbell Warm Up

5 high pulls
5 high hang cleans
5 hang cleans
5 cleans
5 strict press
5 push press
5 push jerk or split jerk


Every 2 minutes, for 20 minutes (10 sets):

Clean and Jerk (1 Rep)

Build over the course of the 10 sets to today’s heavy. Encourage Full Squat since that is in the workout.


145# matched my November 20, 2016 PR!


"2008 CrossFit Games Finale"

For time:
30 Squat Clean & Jerks (155/105 lbs)

I scaled this to 25 reps at 75# and finished in 8:12.  My goal was to spend around 9 minutes under tension, but chose not to finish all 30 reps.

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