***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
PUSH JERK
3) W.O.D
(A) SNATCH PULLS 2-2-2-2-2
(B) AMRAP. 10 MIN:
4 PUSH JERK #165
8 BOX JUMPS 24"
(C) 2 MIN MAX - DOUBLE UNDERS
(D) BUY OUT - 50 BACK EXTENSIONS.
*POST LOADS FOR (A), ROUNDS FOR (B), AND REPS COMPLETED FOR (C).
(B) AMRAP. 10 MIN:
4 PUSH JERK #165
8 BOX JUMPS 24"
(C) 2 MIN MAX - DOUBLE UNDERS
(D) BUY OUT - 50 BACK EXTENSIONS.
*POST LOADS FOR (A), ROUNDS FOR (B), AND REPS COMPLETED FOR (C).
**RAMP WOD**
(A) SNATCH PULLS 2-2-2-2-2
(B) AMRAP. 10 MIN:
4 PUSH JERK #165
8 BOX JUMPS 24"
(C) 2 MIN MAX - DOUBLE UNDERS
(D) BUY OUT - 50 BACK EXTENSIONS.
*POST LOADS FOR (A), ROUNDS FOR (B), AND REPS COMPLETED FOR (C).
(B) AMRAP. 10 MIN:
4 PUSH JERK #165
8 BOX JUMPS 24"
(C) 2 MIN MAX - DOUBLE UNDERS
(D) BUY OUT - 50 BACK EXTENSIONS.
*POST LOADS FOR (A), ROUNDS FOR (B), AND REPS COMPLETED FOR (C).
- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE.
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