Take 20 to build to a HEAVY Squat Snatch
Cash out:
20 Squat Snatch (use 50% of your 1 RM)
200 Meter Run
15 Squat Snatch
400 Meter Run
10 Squat Snatch
800 Meter Run
Quote:
"Don't go through life, grow through life."
- Eric Butterworth
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CROSSFIT KOP CONTACT INFORMATION
Aimee Lyons
crossfitkop@gmail.com
973.885.8728
http://www.crossfitkop.com/
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
Disclaimer
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:
6 AM
Sean F 225 11:46 rx
Keith 205 14:22 (asssss Bike)
Steve drop in 135 19:23 (15/30/60 CALS ASS BIKE)
Hannah M 105 12:45 rx
Meg D 75 15:17 rx
Julia C 45 form 10:59 55# PP
Kate C 105 PR 15:34 bike
MaK 115 PR 13:13 run run/bike 2k
Brian S 145 13:02 c2 bike 500/1000/2000
Mike S 85 18:38 RX
Melendez 155 12:41 rx
Rahmon 135 12:31 rx
Mark S 155 14:50 rx
Ben M 135 15:03 rx
Subhan 125 11:32 rx
9:30
Dana H 123.5 14:50 (c2)bike
Tim H :) form 15:20 c2 88#
Jill H 80 15:43 rx
Pete D (aotm) 165 14:49 100# rx +
Steph C 45 form 18:00 35#
Michael C 115 17:54 65#
Kevin B 245 safety squat 13:14 95 squat clean
Missy F 55 17:51 35# 15/10/5 reps
nooner
Leah 53 14:28 15/10/5 reps 33#
Rich A 187 16:44 RX
Will M 75 14:00 15/10/5 reps 45#
Danielle115 PR 13:35rx
Greg 145 13:29rx
4:30
Mikey practice 10:41
Olan 125# 18:04
Mike M 135# squat clean 18:04
Sam 185# 10:57
Micah 165# 12:04
Jonathan 195# 16:05
Yex 115# push press 12:29 strict press
Roberto 115# 15:37 95#
Joe S 165# 15:37
Ben 135# 13:07 c2
5:30
Gia 75# 15:22
Danielle C 50# 14:24
Alex Bra 50# 14:23
Max 135# 19:37
Ryan P 205#
Kate A 45# 14:30 c2
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