WOD Type: “Olympic Program”

WOD Warm-Up:

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

WOD Particulars:

Strength: Oly Day 23…

• Clean & Jerk 70% @ 2, 75% @ 2 80% @ 1 x 5
  • 100#, 110#, 115#
• Clean Pull – 90% (Clean) x 3 x 3
  • 145#
• Front Squat
  • 75% 3 x 2 @ 170#
  • 80% x 3 x 3 @ 205#
• Bent Over Row
  • 3 x 10 @ 140#
• Bench Press
  • warm-up 1 x 10 @ 140#
  • 3 x 5 @ 225#

MetCon: 5 Rounds for Time of…

• 5 Thrusters @ 75#
• 5 KB Swings @ 53#
• 6 T2B

Time: 8:34

Today’s WOD is day 23 in the 4 week program.   After a day of recover, I felt really good going into todays workout! I completed a MetCon today… That’s how good I felt. Not, the MetCon wasn’t much and pretty slow for the amount of work performed, however its good because I can take my sweet time getting back into the crossfit phase. I really wanna get as strong as I can from now until the next Crossfit Open! The rest of summer will pretty much be Olympic weightlifting and I will just throw in the occasional MetCon Wod. Great workout today!

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…