WOD Type: “Strength”
WOD Warm-Up:
- Jump Rope @ 200 Contacts
- 25 Jumping Jacks
- 20 Squats
- 14 Lunges (7 each leg)
- Burgener Warm-up
- Arm Swings
- Shoulder bands
- Wooden Dowel for shoulders
WOD Particulars:
Strength:
- 3-Snatch Position: From floor, below knee, above knee @ 60%, 65%, 70% X 4 Sets
- Snatch Pull: 90% (sn) X 3 X 2 and 95% (sn) X 3 X 2
- Back Squat: 70% –> 5 @ 5
- Push Press: 70% –> 5 @ 5
- 3-Snatch Position – 65#, 75#, 85#, 95#
- Snatch Pull – 135#, 135#, 145#, 145#
- Back Squat – 185#
- Push Press – 135#
Today’s WOD – Great workout! I really like hitting the bar again… Thinking about ramping up and training for the Crossfit Open in 2014. Last year was the first. With almost 18 month’s behind me now, I should do a lot better next year. I just need to make sure I stay away from anyone who is sick. This years really sucked because I was sick in the first half and that turned into Bronchitis and a touch of pneumonia. Anyway, still thinking about it…