Tuesday, May 21, 2013 Hang Power Snatch-Squat Snatch-50 meter Sprint-Toes to Bar
-WOD-
7 rounds for time of
Hang Power Snatch+Squat Snatch
2@80% of Power Snatch
50m Sprint
6 Toes to Bar
Rest 1min between rounds
Monday, May 20, 2013 Power Clean+Front Squat-Double Unders-Pull Up-GHD Sit Ups
-WOD-
EMOM for 8mins
Power Clean+Front Squat
3@65% of Power Clean
-then-
3 rounds for time
50 Double Unders
25 Pull Ups
12 GHD Sit Ups
Saturday, May 18, 2013 Row-Deadlift-Burpee-Run
-WOD-
For time
Row 800m
21-15-9 reps
Deadlift-225/155
Burpee
Run 800m
Friday, May 17, 2013 Clean and Jerk-Thruster-Chest to Bar Pull Up
-WOD-
Clean and Jerk
1-1-1-1-1-1 reps
-then-
For time
16-14-12 reps
Thruster-135/95
C2B Pull Ups
Thursday, May 16, 2013 Shoulder Press-Wall Ball Sumo Deadlift High Pull-Box Jump
-WOD-
Shoulder Press
5-5-5-5-5 reps
-then-
4 rounds for time
12Wall Ball Shots-20/15-10ft
9 SDLHP-95/65
Box Jump-20"
Wednesday, May 15, 2013 Power Clean+Thruster-Pull Up-Push Up-Sit Up-Squat
-WOD-
Power Clean+Thruster
7x2@80% of Power Clean
-then-
For time
50 Pull Ups
50 Push Ups
50 Sit Ups
50 Squats
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Memorial Day Murph
About CrossFit
Fitness in 100 Words
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
