***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
SNATCH - WARM UP TO WOD LOAD (A)
3) W.O.D
(A) EVERY 2 MINS FOR 14 MINS:
10 CAL ROW
3 SQUAT SNATCH @75% 1RM
(B) SNATCH PULL WITH CONTROLLED DECENT 3-3-3-3
*LOG IF ANY EFFORTS WERE MISSED ON (A) AND LOAD USED. COMPLETE (B) FOR QUALITY, THE CONTROLLED DECENT SHOULD BE ~5 SECONDS TEMPO FROM THE FINISH BACK TO BOTTOM.
10 CAL ROW
3 SQUAT SNATCH @75% 1RM
(B) SNATCH PULL WITH CONTROLLED DECENT 3-3-3-3
*LOG IF ANY EFFORTS WERE MISSED ON (A) AND LOAD USED. COMPLETE (B) FOR QUALITY, THE CONTROLLED DECENT SHOULD BE ~5 SECONDS TEMPO FROM THE FINISH BACK TO BOTTOM.
- 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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