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.

Friday, September 27, 2019

OPEN GYM: Metcon - Snatch

Friday, September 27, 2019

Crossfit Golden - OPEN GYM

1300

Talked to Pat Burke, he is doing inside sales at Meritech (Industrial hand wash solutions)

Warm Up

400m run
10 boot strappers
5 superman
10 lateral lunge
5 hollow hold
10 single leg box jumps - I went to 12" and this was tough

Metcon

I modified the 9.27.19 Crossfit Metcon to

3 Rounds of

10 Lateral Box Jump Overs - 45# plate
15 Thrusters - 55#
20 Hanging Knee Raises

Between rounds I did the OH DB hold with 15# DB for 60 seconds and rested 90 seconds.  Each round was taking me roughly 2:30, so this simulated a partner workout.

Snatch

25
35
45
55
65
70 - this was not real smooth
65# - this is the upper limit for me right now with good technique, fast under the bar and stable overhead

Ring Work

False grip practice
5 ring pull-ups

1 hour total workout

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