Crossfit in 100 words

Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake 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
- Coach Greg Glassman

Friday, April 20, 2012

Training


For Time:
Run 400m
21 HSPU
21 Pull ups
Run 400m
15 HSPU
15 Pull ups
Run 400m
9 HSPU
9 Pull ups

Results: 13:00

Training:

6min AMRAP
4 Deadlifts @275
8 burpees over the bar
12 wall balls

Results: 2 rounds plus 1 dead

Training:

A. In 10 min find a 1RM power snatch

B. Power snatch 90% of A. rest 60sec x 2

C. Power snatch 85%, rest 60 sec x2

D. 2 box squats on the min for 10 min @70% of back squat.

Results:

A. 95#

B. 85#

C. 80#

D. completed with 160# / based off 225 back squat
Posted by at

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)