***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
CLEAN & JERK - WARM UP TECHNIQUE TO A MEDIUM HEAVY 3RM
3) W.O.D
5 ROUNDS FOR TIME:
400M RUN
15 TOE TO BAR
10 PWR CLEAN & JERK #100 (OR 50% 1RM WHICHEVER IS GREATER)
REST 1:1
*LOG TIME TO COMPLETE AND KEEP INTENSITY HIGH EACH EFFORT.
5 ROUNDS FOR TIME:
400M RUN
15 TOE TO BAR
10 PWR CLEAN & JERK #100 (OR 50% 1RM WHICHEVER IS GREATER)
REST 1:1
*LOG TIME TO COMPLETE AND KEEP INTENSITY HIGH EACH EFFORT.
- 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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