***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
WEIGHTED PULL - GOAL IS 1RM TODAY
3) W.O.D
(A) WEIGHTED PULL UP 3-3-3-1-1-1
(B) BACK SQUAT 5-5-5-5-5 *ALL @ 80%
(C) AMRAP 12 MIN:
6 BARBELL FRONT RACK STEP UPS 20" #95
6 THRUSTER #95
9 WEIGHTED SIT UP #20 SLAM BALL
*REST MINIMUM 2 MINS BETWEEN ALL WORK SETS FOR (A) & (B). LOG ALL LOADS ACHIEVED FOR (A), AND LOAD USED FOR (B). ON (C) GO FOR BROKE WHEN YOU CAN.
(B) BACK SQUAT 5-5-5-5-5 *ALL @ 80%
(C) AMRAP 12 MIN:
6 BARBELL FRONT RACK STEP UPS 20" #95
6 THRUSTER #95
9 WEIGHTED SIT UP #20 SLAM BALL
*REST MINIMUM 2 MINS BETWEEN ALL WORK SETS FOR (A) & (B). LOG ALL LOADS ACHIEVED FOR (A), AND LOAD USED FOR (B). ON (C) GO FOR BROKE WHEN YOU CAN.
- 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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