WOD Location: “Crossfit Hades – Katy, Texas”

WOD Warm-Up:

• 100 Calorie Row
• Shoulder warm-up

WOD Particulars:

Strength: 1RM Snatch in 15 Minutes

Snatch

• Worked up from 95# to 155#
• 5 Failed Attempts at 165#

 MetCon: AMRAP IN 15 of…

• 6 Pwr Snatch @ 95#
• 8 Burpee Box Jumps @ 24″
• 10 Knees to Elbow

Today’s WOD was outstanding! Thanks to Juan and the crew at Crossfit Hades for allowing me to get a kickass workout in. Was planning on going the next day, but time ran out and I just couldn’t squeeze it in… Great workout and if you get to Katy, Texas, stop by… Tell Juan Gary sent ya!

  
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…