CrossFit Victory: Tuesday, 28 September 2010

Tuesday, 28 September 2010

(C&J) 1RM

5x5 muscle clean from below knee

Then

Clean & Jerk

1-1-1-1-1

Finish With:

Sprints

5 comments:

Unknown said...: Maxed out at 205.; September 28, 2010 at 7:55 AM
Cristian said...: warm up with 95,
165-175-185-205F-205F
only got the cleans on the last two :(

Good on sprints.; September 28, 2010 at 8:16 AM
Missy said...: havent done much of these but maxed out at 85. Chris I take back what I said today, I did really enjoy the weight lifting and the sprints at the end were awesome!!; September 28, 2010 at 9:49 PM
steve said...: maxed out at 220; September 29, 2010 at 9:12 AM
Adam said...: used %'s based off a 200 max
140-155-170-185-200
the 200 felt easier than my 195 last week; September 29, 2010 at 10:20 PM

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.