“5 Ton Hammer”
5 Squat Cleans (M:135/W:95)
5 Deadlifts (M:225/W:135)
I know you are probably hammered and beat down, but it’s my way of showing you I love you. This is short, but tough strength based WOD…again. We only have a few more days of programming like this and then I will change it out, I promise. If you have been following these WOD’s, you should be seeing some strength gains from all of the heavy, yet metabolic work we have been doing. That is the beauty of CrossFit – we can work the strength angle without forgoing the metabolic conditioning, so we give up very little.
Anyhow, go at this one and hammer it out. Sunday is a rest day, so you can lay on the couch all day and curse my name (..Rick…). Scale if you need to. I will be most likely scaling up to 155 and 275 because I are smart….
Actually, with the 2009 CrossFit Games coming next summer and qualifiers being held early on, it’s time to start pushing the envelope a bit. Ricky Frausto from CF Omaha was a virtual unknown coming into this year’s games. In true dark horse fashion, he kicked ass and was 2nd going into the final round. Unfortunately, he slipped a bit in the final event (God, do I know that feeling…) and ended up 6th, still no joke. So, Ricky is already training something crazy. Watch this video of him doing 200 Lb thrusters…yeah, no joke and he only weighs about 150! Freaky!
Time to start turning up the hurt a bit. Get some!