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, July 2, 2019

OPEN GYM: Hang Snatch - Metcon

Tuesday, July 2, 2019

Crossfit Golden - OPEN GYM


Warm Up

foam roll
reverse hyper

2 rounds of
5 inch worm push-ups
5 boot strappers
10 mountain climbers
10 pass throughs
10 waiter ohs

with 15# bar
snatch shrug
muscle snatch
hang power snatch
hang snatch

Hang Snatch


Based on Lacey's suggestion, I will continue to not pull from the floor the rest of the weak.  Form felt really good on the hang snatches and squat was OK on back


21 push-ups
800 m run
15 push-ups
800 m run
9 push-ups
800 me run

This took me around 16 minutes

Cool Down

Finish with foam rolling and scorpions (front and back).  Grabbed a little Sarco Freeze on the way out the door

My back felt fine.  I will continue with TLC.  Sports Therapy scheduled for tomorrow.

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