WOD Type: “Strength & MetCon”
WOD Warm-Up:
- TRX Warm-Up
- Leg / Shoulder Mobility
WOD Particulars:
Strength: Power Clean
- 3 x 102#
- 3 x 119#
- 3 x 127.5#
- 3 x 145#
- EMOM – 10 Minutes – 4 Reps @ 102#
MetCon: 15 Minute AMRAP…
- 8 Clean Pulls @ 165#
- 14 Burpees
- 27 AbMats Sit-Ups
Total Reps: 3 complete rounds = 147 reps
Today’s WOD was great and the first workout back in the chalkbox! I’ve missed my gym. As you may have seen, I have been on vacation for the last 3 weeks and the workouts have been sparse to say the least. I have been laying off the weights and instead, working out with fun things like kayaks and water skiing. Taking hikes and walks in cool places like the Grand Canyon and Yosemite. Its felt great to get out of the gym and actually use the hours and hours of gym time outdoors. I’ve missed being in the warmer climates and being able to swim, kayak and boat in the lake.
Note on Granite Games: I had a missed workout on the Granite Games and then I had a few crossfit gyms that never got back to me in “The Woodlands”. I did finally get a gym to respond, but it was too late. Anyway, I was in 161st place out of 186th… Those who participate in the Granite Games are badasses and made me feel like I need to hit the gym even harder. It actually deflated me and put me in a bit of depression. Well, I’m over that and back on my programming and routines. On a good note though, I lost 4 pounds while on vacation! Not muscle either! The waist is smaller… 🙂
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…