Squat Clean
3-3-3-3-3
(touch and go)
Cash out:
AMRAP in 8 Minutes:
2...4...6...8...etc... reps of:
Squat Cleans @ 60 % of 3 RM
Ring Dips
Quote:
“Life isn’t finding shelter in the storm. It’s about learning to dance in the rain.”
―Sherrilyn Kenyon
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CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
CrossFit Level 1 Seminar 12/21-12/22 at CrossFit King of Prussia
CrossFit Level 1 Seminar 4/26-4/27 at CrossFit King of Prussia
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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
2 comments:
9:30
pam 155 8+10 rx
Jill 100 8+12 2 dip + negative per round
Mary 105 8+10 banded
Taylor 225 8+13 rx
noon
jeff 295 10+10 rx
Yex 110 10+8 banded
Gianna 105 10+12 box dips
Remer 230 10+3
4:30
Baez 235 8+3 RX
Alex Tu 175 12+6 RX
Lauren 110 10+1 negative ring dips
Karen 125 8+15 negative ring dips
Leah 95 4+8
Greg A. 215 10 RX
Erika 85 😊
Freaky 125 8+10 RX
ABØ 115 10+5 negative ring dips
Ben 185 8+5 RX
Danielle 150 PC
5:30
Bratty 85, 10 65# negative ring dips
Katie 35, 10+7 35# negative ring dips
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