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

Thursday, June 25, 2015

Granite Games Qualifier #2

6min to establish 1rm snatch
+
8min amrap
30 double unders 
15 chest to bar pull ups
30 double unders 
15 toes to bar 
+
6 min to establish 1rm snatch 

Continuous clock. Workout stops at 20min. Snatch score is avg of both 

Results 
Snatch 1: 110#
Snatch 2: 125#
Avg: 117.5

Amrap: 280 reps
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