WOD Type: “Strength & MetCon”
WOD Warm-Up:
- TRX Warm-Up
- Leg / Shoulder Mobility
WOD Particulars:
Strength: Push Jerks (Week 1 Day 2)
- Warm-Up @ 95# @ 10 Reps
- 3 x 115#
- 3 x 130#
- 3 x 140#
- 3 x 157#
- EMOM – 10 Minutes – 4 Reps @ 115#
MetCon: 15 Minute AMRAP of…
- 12 Front Squat @ 115#
- 16 KB Swings @ 44.1#
- 20 T2B
Total Rounds and Reps: 2 complete rounds plus 12+16+9 equaling 133 reps.
Today’s WOD was time capped at 15 minutes. Today was day two in my quest for high standings in Crossfit Open 2017! 322 days until Crossfit Open 2017! Today’s workout kicked ass. I love weight overhead… with the exceptions of Overhead Squats in which I have to many issue with mobility to do them well. I also tend to pull something in my rib cage lately even just when doing the bar weight! The front squats hit my wrist really hard. Its do to the lack of mobility to sit upright when I am in the deepest part of the squat. Oh well, I’m working hard on the mobility, so this shouldn’t be a problem in a couple of months…
NUTRITION:
Breakfast – 3 eggs scrambled, 3 turkey bacon strips, 1/4 advocado and 24 oz coffee with 2 tbs of creamer
Lunch – Grilled chicken wrap on gluten free tortilla & 8oz water
Late Dinner – 3 lean tacos… extra lean beef, avocado and a tiny bit of cheese. Total meat weight – 4 ounces
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…