WOD Type: “Strength & MetCon”
WOD Warm-Up:
- Standard TRX Warm-Up
WOD Particulars:
Strength: Deadlift
- WU 1 x 10 @ 135#
- 1 x 5 @ 200#
- 1 x 5 @ 225#
- 1 x 5 @ 255# (Actual Reps = 10) That computes to a 340# 1RM!
Assistance Work:
- Good Mornings 5 x 10 @ 95#
- GHD Situps – 25-40 Reps (25 Completed)
MetCon: 4 Minute AMRAP of…
- 15 Hang Power Snatch @ 75#
- 15 Wall Balls
Time: 11:49
Today’s WOD was simply badass! I felt really slow at first and had issues with what I ate for dinner… Not a good meal for sure! Anyway, I feel really good and hope I can move up the list on this years Crossfit Open. I am hitting a few extra pounds though and that will affect my speed in the workouts for sure. Hoping to lose at least 10 pounds over the next 20 days or so. Anyway, great workout tonight!
Video To Watch:
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…