Every 2:00 for 10 Sets
Complete
3 Power Snatches
*build in load with each set*
Cash Out:
4 Rounds for Time:
10/12 Calories Air Bike
12 Burpees
Quote:
"With the new day comes new strength and new thoughts." - Eleanor Roosevelt
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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.
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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
3 comments:
6am
Greg 165 6:32rx
Dennis (drop in) 170 5:43rx
Alex 175 7:21rx
Kristen 70 6:34rx
Eric 145 7:00rx
Subhan 115 8:48rx
9:30
Shannon 120 PR! 5:52rx
Ben 205 4:45rx
Jackie power clean 150 7:11 athletic burpee
Lauren 2@100 squat 6:40rx+ echo bike
Erini 85 7:19rx
Colette 4:44rx
Megz 68 5reps 7:33 10c/20 situp
Dana D. 70 5 reps 7:29 RX
Pam 105 5:%5 RX
Steph 75 7:54 8c/10B
Edwin 135 5:49 RX
Jamie 115 6:46 RX+ 12 cal
Leah 55 8:02 8C/10B
Rich 191.4 5:43RX
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