For time with a Partner:
30 Clean and Jerks (105/155#)
30 Bar Muscle Ups
30 Snatch (105/155#)
Partition as needed. One partner works at a time.
Quote:
"Knowing a man well never leads to hate and almost always leads to love."
- John Steinbeck.
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CrossFit Level 1 Seminar - June 29th/30th 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
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:
6am
Kate C banded strict pull up 105# 95#
Mike S SPU 95# 85#
12:55
Larissa SPU 65# 45#
Laura S BSPU 65#
11:57
Brian S rx
Subhan sc
12:45
nooner
Pam JMU/90 snatch
Eiad 53/35/JMU
8:15
Carl B rx
Dave H 135 snatch
8:59
Remer rx
Rich A rx
8:57
Gordy 85/105
Lenny 85/105
7:51
Aimee + Cate rx
Taylor rx
10:50
9:30
em g 90,70 low bar jumping
erini 75,65 omu attempts
jill 85, 70 LBJ
10:48
Meg O Rx
Lauren 65/85 C2B
8:44
Jeff rx
Erin rx
7:39
Mel W Hips to bar
Julia (most MU, some attempts)
11:59
Mike Mit 95/75
John Mc 95/75
11:33
Robert (drop In ) snatch 135
Melendez (welcome back) 135 snatch
11:14
Keith 135
Edwin 95 JMU
10:36
Erika R (solo) 10:41 85/65
hips to bar
Ben hips to bar (135/115)
Ryan 135/115
10:16
5:30
Seth 115 JBMU
Baez RX
9:52
Lil D 65 JBMU
Alex 55 JBMU
7:27
Emma 65 hips to bar
Shannon 85 JBMU
10:40
May RR empty bar
Scientist hips to bar
11:44
6:30
Greg (155/135)
Matt t 65 JBMU
10:11
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