Front squat 5x3 at 80%
Then
Power snatch, max in 5:00 75/55
Jacked=95/65
Warmup: 3 rounds
5 front squats - empty bar
30 jumping jacks
30 situps
5 front squats - empty bar
30 mountain climbers (4-count)
Mobility: samson stretch, squat stretch & wrist extension/stretch
Cool down: 50 Market ball slams, for time
RESULTS:
Warmup: 3 rounds
5 front squats - empty bar
30 jumping jacks
30 situps
5 front squats - empty bar
30 mountain climbers (4-count)
Mobility: samson stretch, squat stretch & wrist extension/stretch
Cool down: 50 Market ball slams, for time
RESULTS:
3 comments:
Had a chance to drop into several local gyms over the last months and wasn't impressed with CrossFit Cleveland. Biased towards longer time domains, lack of intensity(ie shorter sprint style workouts or heavy lifts), little olympic weightlifting, lack of heavy lifting, traditional crossfit movements such as muscle ups, HSPU, pistols, etc completely missing from programming, poor coaching or quite honestly no coaching at all. I would be surprised if half the coachs can even list the standards of movement for a good squat. And an arrogant owner to top it off. Ctown CrossFit, Birdtown CrossFit, Black Flag CrossFit were all more enjoyable and effective.
Anonymous, do you have a name that you would like to add to your harsh criticisms? I bet not.
Yes,Greg Glassman.
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