Take 10 minutes to build to a Heavy Clean and Jerk
then...
AMRAP in 10 Minutes:
3 Clean and Jerks (135/205#)
3 Bar Muscle Ups
"Self-belief and hard work will always earn you success."
- Virat Kohli
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CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
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Aimee Lyons
crossfitkop@gmail.com
973.885.8728
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King of Prussia, Bridgeport
the greater Philadelphia area
Pennsylvania
crossfitkop@gmail.com
973.885.8728
http://www.crossfitkop.com/
King of Prussia, Bridgeport
the greater Philadelphia area
Pennsylvania
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The thoughts and ideas expressed on this blog and the comments are just that (thoughts and ideas to spur conversation, debate and community). CrossFit KoP and the Coaches associated with it provide information that is of general nature and is provided for educational purposes only. None of the information or services provided by CrossFit King of Prussia is to be taken as medical or other health advice pertaining to any specific health or medical condition that maybe had. The information and services provided by are not a diagnosis, treatment plan, or recommendation for a particular course of action regarding health and is not intended to provide specific medical advice.
Hits
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.-Greg Glassman
5 comments:
Nice work this morning crew getting under that heavier load !
515am
Ben M 3roundsv@ 135# 13" box jmu
Manisha 3+5@85#, 24"box
Christine 5+3 85#, box jmu
Mike S 4+3@115#, jmu box
Anna L 6+3 Rx
Kevin B 6+5@95#
Sean S 5+2 185#
6am
Mike P 4 @185 (all attempts)
Todd W 4+3 @145, 20" box jmu)
Meg O 5+3 @115#
Justin C 4 Rx
Matt D 6+4 @95#, 20" box jmu
Mark S 4 @ 145#, (attempts)
Jamie S 5+1 (burped pull-ups sub)
Webb 5+2 @100#, 13" jmu
Colleen B 4+2 @125#, (attempts)
Jeff G 5 @95#, 20" box jmu
7am
Vinny 4+5 @185#
Mak 4 @125#
Alex B 5+2 @100# (pull-ups)
Lucas 4+3 Rx
Evi "about 6 rounds" Rx
930
Mary h 120/ 5 (195, band att)
Jackie 125/ 5 (125 clean only, band att)
Kevin h 195/ 6 (155)
Emily 115/ 4 (105, 2x band pu)
Donna 120/ 6 (105, c2b)
Steph 123/ 6+3 (6rr/ 6 box dips)
Express
Rich a 238/ 6+2 rx
Matt t 145/ 5+1 (115, 6 c2b)
Kevin t 155/ 5+1 (145)
Larissa 53/ 6 (53/ strict pu)
Pete d 155/ 5+1 (135)
Villanova
Lauren 100/ 5+3 (90, pu x2)
Subhan 145/ 5+2 (125, jbmu)
Mike m 135/ 5+3 (115, jbmu)
Heather 85/ 6+3 (65, jbmu/ pu)
Matt 335/ 4+3 (205, wall ascent)
Annette 45/ 5+7 (45, band pu x2)
6:30/7:30p
Trini 65# 4rd rr/
Gia 115# 5rds @95/24”+plate
Liz H 115# PR 5+1 @95#/20”+plate
Alona 125# 4+3@115/band att
Matt E 205 4+1@185/17” box
Greg A 175# 5+3@150
Cline 155# 4+3@150/20”
Erik F 5+3@5+3@145/17”
Chak 165 5rds @145/20”
Dana d 135 6rds@115
Luda 55 4+5@45#/30”+plate
4:30
Nikki 148pr 7+2 113 bmua
Keith 245 5+1 rx
Remer 225 4+1 185
Jill h 130 4+2 115 jbmu
Nicole m 115 4+5 95 c2ba
Mark p 225 5+2 jbmu
Roberto 165 4+2 135/bmua (first bmu!)
Randy 185 (200 cln pr) 7 145
Manny 165 4+2 135/jbmu
Chris l 200 6+1 150
Andrea 95 5+2 6+2 6 pullups 75
Andrew mc 135 4 6bndpullup 105
Julie r 145 4+1 115/jbmu
5:30pm
Mike l 105 4 105/jbmu
Raj 180 5 6pullups
Dan m 175 4+2 155
Laura a 150 3+3 rx
Adam 195 4+1 165 bmua
Kayla 185 8+5rx
Andrew m 215 6+2rx
Sam f 145 4+1 145 6pullups
Ryan k 115 4 165
Alex th 105 6+2 85 5bndstrictpull
Erika r 120 4+3 85 5bndstrictpull
Sam b 205 5+3 185 jbmu
Steph m 135 4+2 110
Caitlyn 115pr 4+3 105 6bndstrictpullup
Jeff h 205 4 185 jbmu
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