7 Sets for Load:
Squat Clean + 2 Front Squats
Cash out:
Amrap in 7 minutes
5 Burpees
5 Power Cleans
5 Front Squats
(use 60% of heaviest complex)
Quote:
“Learn as if you will live forever, live like you will die tomorrow.” — Mahatma Gandhi
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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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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
7 comments:
6 am
King 155, 5+3 RX
Danielle G 155, 6 RX
Edwin M 125, 5+2 RX
Ryan P 225, 4+11 RX
Kate C 145, 4+5 RX
9:30
Evan 155 4+5 rx
Rachel 71 4 rx
Dana H 175 4+ 2 rx burpee to target
Jill H 110 5+12 rx
Jackie 160 4+1 rx
Katie F 85 PR! 5+6 rx
Steph C 90 5 rx
Pam G 165 6+3 rx
nooner
Colette 195 7+1
Kevin B 175 6+6 rx
Leah 85 6+5 rx
Taylor 255 4+4 rx
Jamie S 165 6+10 rx
Ina 70 4+7 rx
Dana D 125 5+11 rx
Gianna 115 4+3 rx
The Nat 155 5+2 rx
Freaky G 135 6+2 Rx
Emma S 55 4+11 rx
Aimee 174 6+4 rx
Cate 147 5+3 rx
4:30
Jeff 3154+5 rx
Erin 165 5+4 rx
Lauren 125 6+2 rx
Alex 195 4+6 rx
Kpop 125 4+7 rx
Refer 245 5+8 rx
Erika 85 4+7 rx
Keith 275 4+5 rx
Jerry 155 6+2 rx
Matt both 4+7 rx
Karen 130 6+1 rx
Will 175 5 rx
Meg o 175 pr 6+5 rx
Yex 115 6+3 rx
5:30
Emma125 4+6 rx
Julia c 165
Seth 145 3+10 rx
Julia n 170 3+12 rx
Baez 285 3+7 rx
Erin I 95 5+10 rx
Mike c 155 4+8 rx
Greg 215 5+3 rx
Gia 110 4+18 rx
Newcomer 120 5+5 rx
Lil d 120 5+3 rx
6:30
Matt t 95 4+10 rx
Kevin 105 5 rx
Missy 90 5+3 rx
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