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, June 26, 2019

Snatch - Metcon

Wednesday, June 26, 2019

Crossfit Golden - Lacey/Paige

1200 - 10 of us

Warm Up

8 min amrap of

10 jump squat
5 pvc pass through
5 pvc trunk twist
5 slow pvc oh squat
5 ohs steps forward/back
10 banded ohs

I got through ~3 rounds

barbell warm up (35#)

4 high hang pull
4 muscle snatch
4 ohs
6 snatch

Weightlifting

Every 2 minutes, for 20 minutes (10 sets):
Snatch (1)
Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.

I went

45
50
55
60
70
-
75
80
85
90
95 PR!

Coaching cue - really stay punched up with active shoulders

The weight felt pretty good through 85#.  90 and 95# were power snatches with an overhead squat

Metcon

Complete rounds of 21, 15 and 9 reps for time of:
Bar-Facing Burpees
Hang Squat Snatches (95/65 lbs)

This was as bad as it sounded but over pretty quick.

R1:  step overs, started with 45# for 7/7 then stripped to 35# for last 7 (4:45)
R2:  step overs, 5/5/5 (8:20, 3:25)
R3:  step overs, 5/4 (10:33, 2:13)

I feel like the scale was perfect, based on the estimate per round.

Reverse Hyper

My back was a little tight so I finished with the reverse hyper

2x8x90#

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