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.

Saturday, March 2, 2019

19.2 = 16.2 - T2B-DU-Squat Cleans

Saturday, March 2, 2019

CrossFit Golden - Greg

11:00 AM Open Gym

Warm Up

Jump Rope (singles, drills, doubles)
Kip swings
Barbell warm up to 115#

Crossfit Games Open 19.2 

(Ages 16-54) (AMRAP - Reps)
8 Minute AMRAP + Bonus Time of:

25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

As advertised yesterday, I repeated this workout Rx after posting a solid 174 scaled reps.

Round 1:  I did singles on the T2B and only had 1 no rep finishing in 3:24.  The Double Unders went much better than expected and I ended up stringing together 34 unbroken and then struggled a bit.  I still got through the double unders at 4:53.  With a little over 3 minutes left in the round, I grabbed the 135# bar.  They were all singles and all power cleans followed by a front squat.  I got 8 reps before time was called.  I was super thrilled with this.  Rx score = 83 reps!!!!

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