WOD Type: “Strength & MetCon”
WOD Warm-Up:
- TRX Warm-Up
- Leg / Shoulder Mobility
WOD Particulars:
Strength: Cleans (Week 1 Day 1)
- Warm-Up @ 75# @ 10 Reps
- 3 x 99#
- 3 x 115.5#
- 3 x 123.75#
- 3 x 140.25#
- EMOM – 10 Minutes – 4 Reps @ 99#
MetCon: 15 Minute AMRAP of…
- 8 Squats @ 95#
- 11 Box Jumps @ 20″
- 26 Hollow Rocks
Total Rounds and Reps: 4 complete rounds plus 8+11 equaling 199 reps.
Today’s WOD was time capped at 15 minutes. Today was day one in my quest for high standings in Crossfit Open 2017! I want to qualify for the Masters Qualifier to eventually go to the games… Dream big I always say! I felt good on the workout and my motivation is high. I really am trying hard to get the nutrition down and work hard in the gym to get to 190# and be able to compete with those badasses in my age group.
NUTRITION:
Breakfast – 1/2 Oatmeal with one scoop of whey protein, 1/2 banana, 8 oz coconut milk and 24 oz coffee with 2 tbs of creamer
Lunch – turkey, ham & swiss wrap on gluten free tortilla, 10 veggie crisp chips, 8oz water
Late Dinner –
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…