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, May 14, 2019

Snatch Technique

Tuesday, May 14, 2019

CrossFit Golden - Lacey/Diedre

1530 - 8 of us

Warm Up

30s air squat
30s jump squat
30s lateral lunges
30s duck walks

2 rounds
10 trunk twist
10 pass through
10 btn strict press
10 overhead squat
10 drop squat

barbell warmup
3 high pulls
3 muscle snatches
3 ohs
3 high hang snatch
3 mid high snatch
3 two inch below the knee snatch
3 snatch

Weightlifting

For each - Every 2 minutes, for 6 minutes (3 sets):

High-Hang Snatch (1)
1 rep @ 55-65%

45, 50, 55#

Hang Snatch (1)
1 rep @ 65-75%

60, 65, 70#

2" Below Knee Snatch (1)
1 rep 75-85%

75, 75, 80#

Snatch (1)
1 rep @ 85-90%

85, 90, 90# PR!

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:
6 Power Snatches (135/95 lbs)
9 Overhead Squats (135/95 lbs)
12 Chest-to-Bar Pull-Ups

I used 45# and did 3 Rounds + 2 Reps in 6 minutes.  I scaled the C2B to 8 kipping pull-ups.

Finished with some kipping/T2B work.

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