WOD Type: “Open 13.4 Practice”
Bike Commute:
Cycling: 8.8 miles, 400 feet in elevation gain, Time: 25:40, 300 Calories Burned.
WOD Warm-Up:
30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.
WOD Particulars:
Complete Practice in 30 minutes of:
- 3 Clean & Jerk @ 45#
- 3 Toes to Bar
- 3 Clean & Jerk @ 95#
- 3 Toes to Bar
- 3 Clean & Jerk @ 115#
- 3 Toes to Bar
- 3 Clean & Jerk @ 135#
- 3 Toes to Bar
Today’s WOD was completed in the 30 minutes working on form and getting a feel for the pain this workout will surely bring. Total 24 reps completed. I need a lot of work on my form in order to get better and be more smoother. Currently I’m jerking the weight up off the floor and I need to be slowly bringing the weight up until I reach the sweet spot and then explode from the hips instead of tearing up my biceps the way I currently am.
Skill Work: The whole workout was a skill day…
Teachable Moment:
WOD Moment… Get into the moment — concentrate and plan for battle every workout…
***UPDATE***
Crossfit Open 13.4; AMRAP in 7 minutes of:
- 3 Clean & Jerks @ 135#
- 3 Toes to Bar
- 6 Clean & Jerks @ 135#
- 6 Toes to bar
- 9 Clean & Jerks @ 135#
- 9 Toes to bar
- 12 Clean & Jerks @ 135#
- 12 Toes to bar
- 15 Clean & Jerks @ 135#
- 15 Toes to bar
- 18 Clean & Jerks @ 135#
- 18 Toes to bar
- Continue until time runs out with 21, 24, etc… just like above!
I think I better go get a new bar and 45# bumper plates so I don’t have to worry about setting the weight down, I can just drop it on the 3/4″ padded floor which will save my strength for picking up and not setting down…