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CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.
5x1 Paused Power Snatch @ 80%
5x1 Paused Power Clean + Push Jerk @ 80%
Snatches (full) (135/95)
Snatches (full) 135/95#
5x1 Paused Power Clean + Push Press @ 80%
Snatches (Full) (115/75)
Snatches (full) (115/75)
5x1 Paused Power Snatch
5x1 Paused Power Clean + Push Press
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, clean & jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouetts, 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.
By Greg Glassman