Hang Power Clean
3-3-3-3-3-3-3
Cash-out:
AMRAP in 7 Minutes:
7 /10 Calories Ski
7 Hang Power Cleans (at 60% of 3 RM)
7/10 Calories Row
7 Hang Power Cleans (at 60% of 3 RM)
Quote:
“A change in behavior begins with a change in the heart.” Anonymous
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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
6 comments:
6:00am
Kate C 140 2+22 Rx
Subhan 175 3+1 Rx
Elizabeth 165 4+1 Rx
Goianna 125 2+14 Rx
Ryan P 235 2+24 Rx
9:30
Mark 205 2+23 rx
Liz 70 2+22 rx
Evan 135 2+20 rx
Erini 100 3+1 rx
Jackie 145 3+1 rx
noon
Flip Flop G 135 3+7 rx
Alicia 130 2+21 rx
Heather 135 3+3 rx
Lauren 130 3 RX
Jordan 125 2+9 rx
Pam 145 3+10 rx
4:30
Alex tu 175 2+17 rx
Jeff 265 3+11 rx
Edwin 85 2 rx
Lenny 162 3+5 rx
Sean 268 3+ 7 rx
Karen 125 2+22 rx
Remer 225 2 + 27 rx
Erin 145 3+ 3 rx
Will 145 2+ 18 rx
5:30
Seth 165 2+17 rx
Joe s 225 2+ 8 rx
Kamilah 85 3 55
Baez 245 2 rx
Danielle 95 2+16 rx
Matty 205 2+19 rx
Gia 90 2+21 rx
Emma 105 2+17 rx
Rebecca 120 2+25 rx
max 165 2+8 rx
Donna 130 2+23 rx
6:30
Leo 115 2+5 rx
Makayla 115 3+ 1 rx
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