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.

Monday, July 22, 2019

Snatch Technique - Metcon

Monday, July 22nd, 2019

Crossfit Golden - Lacey/Paige

1200 - 16 of us

Warm Up

30s air squats
30s lateral lunges
30s dead ball slams
30s goblet squats

then 3 round of
10 trunk twists each direction
10 pass throughs
10 pvc punch up
10 pvc snatch balance
10 oh squats

barbell warm up
hang high pulls
muscle snatch
high hang snatch
hang snatch


Every 2:30, for 15 minutes (6 sets) of:
3-Position Snatch (1)
Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.

I enjoyed this and felt really good about my mechanics.  Coaching cue - straight down and up on high hang.  I went 45, 45, 50, 50, 50 and 55#.


For time:
40/30 Calories of Rowing
30 Power Snatches (115/75 lbs)
20 Toes to Bar

I scaled this to 55# hang power snatches and tuck ups.  I was able to keep a good steady pace and finished in 7:44.  My back felt fine, but I want to continue to test it in small increments.

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