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Front Squat, Hang Power Clean, Dips, & Rope Climb

Posted on July 21, 2015 by Matt

 

WEDNESDAY 220715

 

3 rounds for time of:

9 front squats, 70/50kg

15 hang power cleans, 70/50kg

18 dips

3 rope climbs, 15′

 

 

This entry was posted in Blog and tagged dip, front squat, hang power clean, rope climb by Matt. Bookmark the permalink.

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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, Founder of CrossFit

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