***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SNATCH STRENGTH
CORK SCREWS
CORK SCREWS
(A) SNATCH GRIP DEADLIFT 5-5-5-3-3-3
(B) SNATCH HIGH PULLS 3-3-3-3-3 @110% 1RM (MINIMUM)
(C) AMRAP.7 OF:
7 BURPEES
7 CORKSCREW (R) #25
7 CORKSCREW (L) #25
*POST LOADS ACCOMPLISHED FOR (A), REFER TO YOUR LAST 1RM SQUAT SNATCH FOR (B), COMPLETE @110% OF THAT WEIGHT, MOVE UP IF YOUR FEELING GOOD AS YOU PROGRESS THROUGH THE 5 SETS. FOR (C) POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS.
WHITEBOARD
**RAMP WOD**
-RAMP IS 3 DAYS A WEEK. SEE MON - TUES - WEDS OF THIS WEEK FOR WOD-
- 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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