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 20, 2019

Snatch - Metcon

Friday, September 20, 2019

Crossfit Golden - Lacey/Janet

1530 - 12 of us

Warm Up

2 rounds of
1 min jumping jacks
1 min banded pass throughs
1 min air squat / jump squat
1 min banded OH squat

with pvc then barbell

dip stand
dip stand shrug
dip stand shrug high pull
muscle snatch
oh squats
high hang snatch
full snatch


Take 20 minutes to build to today’s 1-RM Snatch

I worked up from 35# to 85#, failed two attempts at 90# (wearing Reebok Speed TR)

If you’re newer to the Olympic lifts, spend 20 minutes working on good mechanics from various starting positions – starting with the high hang and only progressing down toward the floor as good mechanics allow.


Metcon (4 Rounds for reps)

Four sets for max reps/calories of:
60 seconds of Double Unders 
30 seconds of Power Snatches (135/95 lbs)
Rest 2 minutes
Push hard on these intervals!

I scaled to single unders and 55# barbell.  During 2nd/4th round things fell apart and I switched to jumping jacks

R1 - 125 rope skips - 7 power snatch
R2 - 24 rope skips, 50 jumping jacks - 5 power snatch
R3 - 124 rope skips - 5 power snatch
R4 - 60 rope skips, 34 jumping jacks - 6 power snatch

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