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.

Thursday, August 29, 2019

Clean & Jerk - Grace

Thursday, August 29, 2019

Crossfit Golden - Lacey

1200 - 10 of us

Warm Up

10 min amrap of
10 air squat
10 reverse pass through
10 forward pass through
10 strict press
10 quarter squat jump
10 sotts press

Clean warm up

3 clean deadlift
3 high pull
3 hang power
3 power clean

Jerk warm up

10 footwork drills
5 split stance press
8 split jerk

Weightlifting

Every two minutes, for 16 minutes (8 sets):
Power Clean + Jerk (1)
Build to today’s heavy.

85
95
105
115
120
125
130
130#

coaching cue - less dip before drive into jerk

Grace

For Time: 

30 Clean and Jerks, 135# / 95#

I scaled this to 95# and finished in 5:22.  I did all singles and felt really smooth and maintained good form on all of the reps.  I got though 7 in the first minute and then my pace slowed a little bit, but not horribly so.  This is a 19 second improvement over the last time I did Grace with the same weight in April.

Kip Swing

Finished with some technique work.

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