Friday, May 24, 2013 Snatch 1RM-Death By Clean and Jerk
-WOD-
Snatch-1RM
-then-
Death By Clean and Jerk
@50% of today's Max Snatch
Thursday, May 23, 2013 Sumo Deadlift High Pull-Box Jump-Power Snatch-Burpee
-WOD-
4 rounds 1min at each station with 1min rest between rounds
SDLHP-75/55
Box Jump-24/20
Power Snatch-75/55
Burpee
Wednesday, May 22, 2013 Run 600 meters-Squat Clean and Jerk-Ring Dip
-WOD-
3 rounds for time
Run 600m
2 Squat Clean and Jerk@95%
12 Ring Dip
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
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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
