CrossFit Bondi: Thursday 9th February 2012

Thursday, February 9, 2012

Thursday 9th February 2012

WOD
Power clean and jerk technique

Squat clean and jerk/thruster technique

In 4 minutes do max reps squat clean and thrusters (Choose your load)

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2 comments:

CrossFit BondiFebruary 9, 2012 at 8:44 AM
Rhys 28 @ 40kg
Clarko 35 @ 40kg
Rob 20 @ 30kg
Fiona 35 @ 25kg
Mark 20 @ 30kg (Power clean & jerk)
Dan 26 @ 40kg
Paul 33 @ 40kg
Adam 38 @ 40kg
Brendan 31 @ 40kg
Luca 28 @ 50kg
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CrossFit BondiFebruary 10, 2012 at 7:30 PM
Marnie 36 @ 13kg (Power clean & jerk
Fiona O'C 21 @ 25kg
Josh 20 @ 40kg
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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