***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
CLEAN & JERK
DOUBLE UNDERS
3) W.O.D(A) FOR TIME "GRACE"
30 CLEAN & JERK #135
(B) FOR TIME "ANNIE"
50-40-30-20-10 OF:
DOUBLE UNDERS
SITUPS (BUTTERFLY)
*POST TIME FOR EACH (A) & (B) TO COMMENTS. REST 3-5 MIN BETWEEN (A) & (B).
WHITEBOARD
**RAMP WOD**
(A) RUN 1 MILE FOR TIME.
(B) 6 ROUNDS FOR TIME:
8 BOX JUMP 24"
16 SIT UPS
*POST TOTAL TIME TO COMPLETE (A) & (B) EACH TO COMMENTS. REST 3MIN MAX BETWEEN (A) & (B).
- 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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