"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, Clean, Squat, Presses, Clean and Jerk, 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 patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports".
("courtesy of CrossFit Inc.").
Strength:
Three rounds for load and Max reps of:
5 Front squat @ 65% of BS
Max Handstand push-ups or Ring push-ups
Metabolic Conditioning:
As many rounds as possible in 10 minutes of:
10 Thrusters @ 20kg/15kg
10 Kettle bell swing @ 24kg/16kg
10 Box jump @ 24″/20″
Post rounds, load and max reps to whiteboard.
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m: 0400 151 288 Adam
m: 0423 007 191 Kath
e:
info@crossfitrichmond.com
CrossFit Richmond
47 North Street
Richmond, Melbourne VIC 3121
nice new look dudes!
Thanks!!!!