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.

Friday, April 26, 2019

Clean & Jerk - Grace

Friday, April 26, 2019

CrossFit Golden - Greg/Janet

1200 - 3 of us

Warm Up

10 minute amrap

10 air squat
10 pass through
10 strict press
10 front squat
10 clean Sotts press
1 min front rack mobility

then with barbell

3 clean deadlift
3 high hang high pull
3 hang power clean
2 power clean and front squat
5 barbell Sotts press

then footwork

10 split jumps no barbell
5 split stance presses
8 split jerks with bar


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

Power Clean & Jerk + Squat Clean & Jerk  (1)

Build to today’s heavy.


Coaching cue - Butt back when catching clean in front rack.  Butt back when dipping for split jerk.


For Time: 

30 Clean and Jerks, 135# / 95#

Last time we did Grace was January 28, 2019 and I finished in 5:00 using an 85# barbell.  After talking to Greg, I opted to increase the weight to 95# and see how things played out.  I felt solid during the movement, but it was definitely slower.  I did singles the whole way and finished in 5:41.

DB OH Walking Lunges

4x25' with a 40# DB

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