CrossFit Barbarian Fitness: SN-ClapPU-ASQ

Showing posts with label SN-ClapPU-ASQ. Show all posts

Monday, June 29, 2009

Tuesday, 30 June 2009

Skill Work:
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Snatch - Heavy Single

Strength:
Back Squat - Set a new 1 Rep Max!
(Use a box and bands if you have them)

WOD:
AMRAP in 15 minutes:
- 5 Power Snatches, 95 lbs
- 10 Clapping Pushups
- 15 Air Squats

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.