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, February 27, 2019

Power Clean

Wednesday, February 27, 2019

CrossFit Golden - Lacey/Greg

12:00 PM ~ 20 of us

Warm Up

scorpions front 10 quick
mountain climbers stretches
frankenstein romanian deadlift


squat stretch calves
squat rotate knees in/out circles
quarter squat jumps


Barbell Warm Up

5 high shrugs
5 muscle snatch
5 high power clean
5 hang power clean
5 power clean


Every 90 seconds, for 24 minutes (8 sets) of:

Power Clean (3 Reps )
(building to as heavy as you can handle for 3 reps; drop the barbell and reset for each rep)

Tall Box Jumps (6 Reps)
(step down – do not jump down)

Box Jump / Power Clean
20 / 95
24 / 105
24 / 115
24 / 125
24 / 135
24 / 145
24 / 155 (missed 3rd rep)
24 / 155 success


For time:
750 Meter Row
25 Burpee Box Jump-Overs (24″/20″)

7:25.  I got off the rower at 3:20 and slow transition to 20" box.

Fortunately I went in the 4 minute staggered group so I had a little more time to rest.  It also allowed me to try a 30" box jump.  I landed it, but would have struggled with 6 reps during the weightlifting workout.

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