Clean and Jerk
1-1-1-1-1-1
Cash out:
AMRAP in 5 Minutes:
7 Clean and Jerks (@60% or 1 RM)
7 Chest to Bar Pull-ups
Quote:
“The difference between the difficult and the impossible is that the impossible takes a little longer time.” – Lady Aberdeen
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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
4 comments:
6am:
Mike S. 125#, 3 rounds, pullups
Mak 155#, 3+2 RX
Sean F. 275#, 4 rounds RX
Hannah 185# PR!!! 3+2 RX
Elizabeth 170# PR!!! 2+13 RX
Brian S. 215#, 3+2 RX
Kate C. 150#, 2+8 4C2B, 3 pullups
Subhan 195#, 3+2 RX
Shannon 35# (clean only), 3+3, banded pullups, 35# clean
Rich A 260 PR 3 + 11 rx
Remer 235 3+3 rx + squat cleans
Matty Bo 215 2 + 10 band
Max 165 3 rx
Meredith 115 3 + 5 band
Kevin H 225 3 + 7 rx
Jess D 90# 3 band
Dana H 160#
Gordy 176#
Mary 115 # 3 PU
Jackie 150 # 3 + 4 PU
Jill 105 3+7 , Pu
Emily G 100 3 + 1 65#
5:30
Randy 180# 3 RX
Ben 215 2+1 PU
Jonathan 245# 2+ 8 RX
Mark 205# 3+2 RX
Seth 185# 2 RR
Danielle C 95# PR 3+1 PU
Jamie 165# 3+12 RX
Danielle G 150# 3 RX
FR Greek 130# 3+4 RX
Greg 225# PR 3+7
Natalie 145# 3+4 PU
4:30
Alex TU 175# PR 2+ 9 RX
Jeff 265# 3+4 RX
Kristen 85# 2+11 Kip PU
Rene 105# 3+ 5 band
Marissa 176# 3 RX
Samson 190# Pr 3+2 RX
Isaiah 205# 2+3 RX
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