***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
CLEAN - WARM UP COMPLEX THEN BEGIN (A) AT A MEDIUM HEAVY LOAD.
3) W.O.D
(A) CLEAN COMPLEX 7X1
3 CLEAN HI PULL *FROM BLOCK
1 SQUAT CLEAN *FROM BLOCK
1 FRONT SQUAT
(B) CLEAN LIFT OFF WITH CONTROLLED DECENT (3-5 SEC) 3-3-3-3
(C) 4 ROUNDS FOR REPS:
MAX EFFORT THRUSTER #135
REST 2 MIN
*LOG LOADS ACCOMPLISHED FOR EACH COMPLEX (A) AND FINISH AT A COMPLEX MAX. FOR (B) NATURAL SPEED FOR LIFT OFF BUT FROM THE TOP DOWN TAKE 3-5 SECONDS AND CONTROL THE DECENT OF EACH REP. LOG TOTAL REPS COMPLETE FOR (C).
3 CLEAN HI PULL *FROM BLOCK
1 SQUAT CLEAN *FROM BLOCK
1 FRONT SQUAT
(B) CLEAN LIFT OFF WITH CONTROLLED DECENT (3-5 SEC) 3-3-3-3
(C) 4 ROUNDS FOR REPS:
MAX EFFORT THRUSTER #135
REST 2 MIN
*LOG LOADS ACCOMPLISHED FOR EACH COMPLEX (A) AND FINISH AT A COMPLEX MAX. FOR (B) NATURAL SPEED FOR LIFT OFF BUT FROM THE TOP DOWN TAKE 3-5 SECONDS AND CONTROL THE DECENT OF EACH REP. LOG TOTAL REPS COMPLETE 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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