WOD Type: “Strength & MetCon”
WOD Warm-Up:
- TRX Warm-Up
- Leg / Shoulder Mobility
WOD Particulars:
Strength: Front Squat (Week 1 Day 3)
- Warm-Up @ 95# @ 10 Reps
- 3 x 120#
- 3 x 140#
- 3 x 150#
- 3 x 170#
- EMOM – 10 Minutes – 4 Reps @ 120#
MetCon: 15 Minute AMRAP of…
- 10 Barbell Lunges @ 75#
- 19 Burpees
- 16 TRX Ab Fallouts
Total Rounds and Reps: 2 complete rounds plus 10+19+10 equaling 129 reps.
Today’s WOD was time capped at 15 minutes. Today was day three in my quest for high standings in Crossfit Open 2017! 321 days until Crossfit Open 2017! Today’s workout was another kick ass session. I am glad I am finally over the depressing time of winter and lack of motivation. Also glad I am finally starting to lose weight… Although today’s nutrition sucked ass! Seriously! I ate an omelet from this local cafe in Stanwood and they brought me a three meat, three egg omelet with a bunch of cheese and of course, hash browns. almost 1,000 calories in one sitting! Anyway, I am back on track now…
NUTRITION:
Breakfast – Protein Shake with a banana and 12 oz coffee with 1 tbs of creamer
Lunch – 3 egg, 3 meat omelet with a ton of cheese… black coffee and water
Late Dinner – 2 Cups of cooked Pasta with tomato and pint of water…
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…