WOD Type: “Strength & MetCon”
WOD Warm-Up:
- TRX Full body warm-Up
- Leg Mobility Work
- Shoulder Mobility Work
WOD Particulars:
Strength: Snatch 6 X 3
- 45#, 65#, 75#, 85# Full Snatch
- 95#, 115# Split Snatch
MetCon: 12 Minute AMRAP of…
- 3 Snatch @ 95#
- 6 Clean & Jerk @ 95#
- 12 Chest to Bar Pull-Ups
Practice Session: Double Unders
Today’s WOD I completed 3 full rounds plus 3 snatch, 6 Clean & Jerk and 1 Chest to Bar pullup. Total reps were 64… First things first, I’ve been having a lot of problems with doing full snatches over the last year. It seems like I can never get high in weight. Today was no different until I decided to go with the split snatch. I could tell a massive difference and my weight could have gone up dramatically. Anyway, I will continue to hit the split snatch and see just how heavy I can go with them. I will continue to work on my overhead squat too. I would really like to hit a 200# snatch one day before I’m to fucking old to do it. Okay, so the MetCon was part of the weightlifting “Liftoff” Crossfit is doing this weekend. I cannot do double unders that well, so decided not to compete in the competition. I am hoping to drop another 35 pounds before it is time for the Crossfit open. Cross my fingers…
After the workout was completely over, I went into my practice session with double unders. I am happy to report that I actually did quite a few in different sessions. I believe I put together 5-7 jumps over quite a few tries. Of course, I also have a ton of whips across my chins too. Oh well, the price you pay…
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…