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
OPT: Being
A. Power clean 3, 3, 3; rest 2 min
B. Squat clean from high blocks 2, 2, 2, 2, 2, 2, 2; rest 90 seconds
(increase weight per set to a maximal 2 for the day)
+
15 min AMRAP:
150 wall balls
100 chin ups
50 ghd sit ups
Results:
A. 135,155,165
B. 115,125,135,140,145,150,160
+
15min AMRAP
228 reps (150 wallballs + 78 pull ups)
- side note: Karen pr = 8:24
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