WOD Type: “Strength & MetCon”
WOD Warm-Up:
- TRX Warm-Up
- Leg / Shoulder Mobility
WOD Particulars:
Strength: Cleans (Week 2 Day 1)
- Warm-Up @ 95# @ 5 Reps
- 3 x 115.5#
- 3 x 132#
- 3 x 140.25#
- 3 x 148.5#
- EMOM – 12 Minutes – 3 Reps @ 115.5#
MetCon: 15 Minute AMRAP of…
- 12 Clean Pulls @ 115.5#
- 16 Lunges @ 25# Plate Overhead
- 30 Hollow Rocks
Total Rounds and Reps: 2 complete rounds plus 12+16+12 equaling 156 reps.
Today’s WOD was time capped at 15 minutes. Today was another hard day in my quest for high standings in Crossfit Open 2017! I had to spend an unusual amount of time warming up today as well as rolling out to get the legs ready. After yesterdays PT session which lasted 2 hours and 10 minutes, I was wiped out and that was supposed to be my off day… Anyway, once I got the blood moving and everything ready body wise, it was time to get after it. I am really liking this programming so far! The addition of EMOM is kick ass!
NUTRITION:
Breakfast – 2 eggs, 2 gluten free blueberry pancakes, 3 turkey bacon strips and 24 oz coffee with 2 tbs creamer
Lunch – Spinach, turkey & swiss wrap on gluten free tortilla, 8oz water
Late Dinner – 5 oz pot roast, 3 oz potato, 1 cup carrot with pint of water to wash it down…
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…