WOD Type: “Strength & MetCon”
WOD Warm-Up:
Standard TRX Warm-Up
WOD Particulars:
Strength: Bench Press
WU 1 x 10 @ 135#
1 x 3 @ 180#
1 x 3 @ 205#
1 x 3 @ 230# (Actual Reps = 10) – (1RM 307#)
MetCon: Max Rounds in 7 Minutes of…
5 Cleans @ 155#
7 over the bar Burpees
Total Reps: 3 Rounds Plus 4 cleans (40 Reps)
Today’s WOD was much better than yesterday… Today’s MetCon was generated by a local gym in town. Crossfit Oak Harbor. Roy did a perfect workout to match up with my strength program. It’s always nice to not have to think up a workout for the day. It was amazing how whooped I was in only 7 minutes! Great workout overall today…
Book To Read:
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…