WOD Type: “Strength & MetCon”

WOD Warm-Up:

• TRX Standard Warm-Up @ 5 Minutes
• 15 Squats
• Arm Swings
• Shoulder bands
• Wooden Dowel for shoulders

WOD Particulars:

Strength: Full Snatch

• Snatch 5 x 3 @ 65#
• Snatch 3 x 3 @ 75#
• Snatch 2 x 3 @ 85#

MetCon: 5 Rounds for Time of…

• 5 Burpees
• 7 Box Jumps @ 20″
• 9 Wall Balls 10′ x 20#
• 11 GHD’s

Time: 15:07

Today’s WOD was great! I am back to working hard on my Olympic Lifts again. I’m also going to be hitting ole Wendler’s 5, 3, 1 Program. I will start now and pause during the Crossfit Open. Today was a day of snatch practice. I wanna hit 100 kilos by the end of the year. I’m thinking about trying to incorporate Wendler’s program with the snatch and the clean and jerk. I think it will work great. Super slow increases over a year should really make the lifts go smoother… We shall see!

Video of the Day:

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…