Dynamic Effort Power Snatch, WOD, LI Running

So much truth behind this!

So much truth behind this!

Daily Motivation:

“In reading the lives of great men, I found that the first victory they won was over themselves…self-discipline with all of them came first.” – Harry S. Truman

Today’s CrossFit Endurance Workout

MORNING SESSION

Warm-up:

  • Stretching with PVC
  • 500m row
  • 5 Hand-release push-ups
  • 8 AKB @ 26.5lbs
  • 10 A/S

Strength:

  • DE Power snatch 8 x 2 @ 65% 1RM every :60s.
  1. 8 x 2 @ 70lbs

Conditioning WOD:

  • 4 Rounds for time of 15 wall balls @ 20lbs, 100ft walking lunges, 10 right arm DB snatch (45lbs/35lbs), 10 left arm DB snatch (45lbs/35lbs)
  1. Time: 12:01. *Scaled the DB snatch to 35lbs.

Core:

  • GHD sit-ups 3 x 15

Felt really good this morning. Let’s keep it rolling!

AFTERNOON SESSION

Warm-up:

  • 25 Jumping jacks x 3
  • 10 Leg swings front/back, side/side
  • 10 Ankle rotations
  • Pistol squat holds x3

Running:

  • 800m iterations resting 2:00 until form/pace dissipates. Ran on a treadmill at 3.0% incline.
  1. Speed: 8.3, Time: 3:37
  2. Speed: 8.0, Time 3:44
  3. Speed: 8.1, Time: 3:40
  4. Speed: 8.2, Time: 3:38
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