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

Tuesday, January 27, 2015

A. Back squat: 6, 6, 4, 4, 2, 2; rest 2 min

B. Squat snatch from high blocks 1, 1, 1; rest 2 min

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All done @100%

3 min AMRAP:

10 no push up burpee box jumps 20

10 power clean and jerk 95/65

 

Rest 10 min

 

3 min AMRAP:

10 deadlift 185/115

10 burpee lateral hop over bar

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Work up to a heavy single bench


A. 185, 200, 215, 225, 245, 245

B. 75 across for doubles 

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3min amrap (rx)= 32 reps 

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3min amrap(rx)= 42 reps

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190# bench x 1



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