Friday, May 24, 2013 Snatch 1RM-Death By Clean and Jerk
Death By Clean and Jerk
@50% of today's Max Snatch
Thursday, May 23, 2013 Sumo Deadlift High Pull-Box Jump-Power Snatch-Burpee
4 rounds 1min at each station with 1min rest between rounds
Wednesday, May 22, 2013 Run 600 meters-Squat Clean and Jerk-Ring Dip
3 rounds for time
2 Squat Clean and Jerk@95%
12 Ring Dip
Tuesday, May 21, 2013 Hang Power Snatch-Squat Snatch-50 meter Sprint-Toes to Bar
7 rounds for time of
Hang Power Snatch+Squat Snatch
2@80% of Power Snatch
6 Toes to Bar
Rest 1min between rounds
Monday, May 20, 2013 Power Clean+Front Squat-Double Unders-Pull Up-GHD Sit Ups
EMOM for 8mins
Power Clean+Front Squat
3@65% of Power Clean
3 rounds for time
50 Double Unders
25 Pull Ups
12 GHD Sit Ups
Saturday, May 18, 2013 Row-Deadlift-Burpee-Run
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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.
Free Trial Class
Do you want to improve your lifts and reach new PRs?
Learn and train on Olympic lifting and Powerlifing techniques every Sunday @ 11:30am with our Barbell Club.
No CrossFit membership required to join!
For more information, email firstname.lastname@example.org or call 954.326.8540