***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
HANG POWER CLEAN
FULL TURN-OUT
FULL TURN-OUT
3) W.O.D
(A) 5 ROUNDS:
MAX HANG WITH FULL TURN-OUT FALSE GRIP.
REST 60 SECONDS.
-REST 3MIN-
(B) "DT"
5 ROUNDS:
12 DEADLIFT #155
9 HANG POWER CLEAN #155
6 PUSH JERK #155
*POST TIMES FOR EACH ROUND OF (A) AND TOTAL TIME TO COMPLETE (B).
MAX HANG WITH FULL TURN-OUT FALSE GRIP.
REST 60 SECONDS.
-REST 3MIN-
(B) "DT"
5 ROUNDS:
12 DEADLIFT #155
9 HANG POWER CLEAN #155
6 PUSH JERK #155
*POST TIMES FOR EACH ROUND OF (A) AND TOTAL TIME TO COMPLETE (B).
**RAMP WOD**RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WODS
- 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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