WOD Type: “Strength & MetCon”
WOD Warm-Up:
- 100 Calorie Row Warm-Up @ Level 10
WOD Particulars:
Strength: Squats
- WU 1 x 10 @ 135#
- 1 x 5 @ 170#
- 1 x 3 @ 195#
- 1 x Max @ 220# (Actual Reps = 8)
Assistance Work:
- Lunges 5 x 10 @ 35# Dumbbells each arm
- Side Bends 5 x 10 @ 50# Dumbbells each arm
Time: No Time
MetCon: Grace for Time
- 30x Clean & Jerks @ 135#
Time: 9:11
Today’s WOD was a leg destroyer… I completed walking lunges after doing squats and man o man did it fuck up my legs and my time for Grace. Anyway, gotta get on Crossfit site and see what my last time was for Grace. Of course, when I did it last time I didn’t just finish up a strength routine. So, I looked into my last time and I had a finishing time of 6:57. Damn, that’s over 2 minutes slower.
Book to Get:
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…