Alchemy CrossFit, Hamilton Ontario

Saturday, July 14, 2007

07/13/07 Workout of the Day (WoD)

Snatch Progressions: 5 times through, 5 reps each adding weight each round. All done with a Snatch grip.

Deadlift
Hi Pull
Heaving Balance
Drop Snatch
Hang Snatch

Snatch (For a 3 RM)

3 - 3 - 3 - 3 - 3 Reps

No comments:

Subscribe to: Post Comments (Atom)

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 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.