WOD Type: “Strength & Dbl MetCon”

WOD Warm-Up:

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

WOD Particulars:

Strength: Snatch, Snatch Balance and Sots Press…

• Snatch Balance 5 x 3 @ 45#
• Sots Press 5 x 3 @ 45#
• Snatch 5 x 3 @ 65#

MetCon: 5 Minute AMRAP of…

• 5 Power Snatch @ 95#
• 10 Reverse Lunges
• –> Rest 2 Minutes <–</>

MetCon 2: 5 Minute AMRAP of…

• 10 Pull-Ups
• 10 Box Jumps @ 20″

Today’s WOD was great! It was a traditional Oly workout to really hit the core and also to get used to the pain in the bottom position of the snatch. I actually picked up this workout from Crossfit Oak Harbor. Great job putting this one together Roy! Anyway, great workout for sure!

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…