WOD Type: “Strength”
WOD Warm-Up:
- 100 Calorie Row Warm-Up
- Leg Mobility Routine
- Shoulder Warm-Up
WOD Particulars:
Strength:
Hang Snatch (Above Knee): Find 3 Rep Max, then -5%, -10% for 3 Reps
- 45#, 55#, 67#, 80#
- 5% = 67# x 3 Reps
- 10% = 55# x 3 Reps
Back Squats: -10% of 5 Rep Max @ 5 x 5
- 5 RM @ 135#, 185#, 205#, 225#, 245#
- -5% = 235#
- -10% = 225#
Snatch Pulls: Work Up to 3 x 3
- 3 x 3 @ 135#
Treadmill Run: 1 Mile @ 11:34 with a one minute walk at halfway mark…
Today’s WOD hurt like fucking hell! My lower back had such a pump I had to slow between sets to get the spasms to stop! It sucked. I had to do that all the way through the snatches and the back squats. I am now starting to add a one mile run to every workout to hopefully drop some belly fat. The rest of the body is starting to look good. But I still have a 42″ fucking waist.
As much as I workout and how little I’ve been eating, I should be getting ripped! Hell, I haven’t had a six-pack since I was in my early 20’s… Not sure why I think I can get one now. I’m still going to try as hard as I can. If I can’t drop 30#’s, I will never be able to compete against my age group in Crossfit. Hell, I’ve increased my workouts to over an hour and a half and still the same weight. Just keep moving forward…
Book To Read:
Olympic Weightlifting By Greg Everett… Absolutely KICKASS!!!
Olympic Weightlifting: A Complete Guide for Athletes & Coaches
419 pages that breaks down each move and adds all the supplemental exercises too. There is even a section that covers nutrition. I really like the content of the book. It covers Olympic Lifts and that’s it! Everything that will improve your snatch and your clean & jerk. You really need to pick up this book…