Snatch x3 (70%x1, 75%x1, 80%x1)
Clean and Jerk: work up to 85% x 1 Clean x3 Jerks per rep
Swim class tomorrow night at 6:30 pm. Be there! Comment if you are planning on coming. It will be a lot of fun.
World Class 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 handstands, 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!
9 comments:
Nice pic of my CrossFit hero.
Today's wod is to work on the mechanics of the snatch and Clean & Jerk. You all need a bit of a rest after the last two days. :)
Who's coming to the swim class????? Not wanting to get into a swimsuit is NO EXCUSE!!! You are all strong and should be proud of how you look. See you there.
I'm back :) nice pic Smoke.
Kevin aka Clutch..
Nice to have you back Kevin!
Welcome back Kevin!!!!!!!
Welcome back Kevin! Hooah!!!!
Fun workout...Thanks Dave for being so patient and putting up with my uncoordination. You are a great teacher.
Thanks
Angie
Misread the WOD and was doing the Snatches as a 3x3 instead of 3x1. Also was my first time doing Snatches and was able to easily put up 105# x 3. The clean and jerks were also alot of fun. Have fun swimming everyone.
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