WOD Strength Day 10:

WOD Strength Session will be 3 Sets @ 5 Reps Heavy of:

• Power Cleans: 145#

WOD Session:

This WOD MetCon is 4 rounds for time:

• 15 Dumbbell Hang Power Snatches @ 30 lbs.
• 10 Air Squats
• 10 Kettlebell Swings @ 50 lbs.
• 10 Box Jumps @ 20″

My time in this MetCon was 17:48 which surpassed my goal of 20 minutes, so I’m happy about that.

I also wanted to take a second and talk about gaining weight while working out through crossfit and being able to lose through WOD implementation.

Many people notice a small weight gain when they begin lifting weights. I know I have over the last couple of month’s.  Don’t be alarmed at the extra pounds of weight from weight training because if you lift weight 2 to 3 times a week, you can gain 1 pound of muscle per month on average. Remember that muscle is also heavier then fat too, so until you start losing the fat, you may gain some additional weight in muscle.

By inserting a WOD MetCon into your strength workouts, you will be able to turn up the burners on your metabolism and before you know, those WOD Routines will quickly start shedding the pounds…