***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SNATCH
TOES TO BAR
TOES TO BAR
3) W.O.D
(A) DROP SNATCH 3-3-3-3
(B) SNATCH HIGH PULL 2-2-2-2-2
(A) DROP SNATCH 3-3-3-3
(B) SNATCH HIGH PULL 2-2-2-2-2
(C) AMRAP. 12 OF:
3 POWER SNATCH #135
6 TOES TO BAR
9 BALL SLAMS #20
*POST LOADS FOR (A) & (B), THEN TOTAL ROUNDS AND PARTIAL ROUND IF ANY TO COMMENTS.
3 POWER SNATCH #135
6 TOES TO BAR
9 BALL SLAMS #20
*POST LOADS FOR (A) & (B), THEN TOTAL ROUNDS AND PARTIAL ROUND IF ANY TO COMMENTS.
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**RAMP WOD**
(A) AMRAP. 15 OF:
3 POWER CLEAN & JERK #115
6 KNEES TO ELBOW
9 BALL SLAMS #20
(B) 2 MIN MAX SIT-UPS
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS. ALSO TOTAL REPS FOR (B).
3 POWER CLEAN & JERK #115
6 KNEES TO ELBOW
9 BALL SLAMS #20
(B) 2 MIN MAX SIT-UPS
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS. ALSO TOTAL REPS FOR (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.
CWOD
ReplyDelete(A) 75/85/95/95
(B) 135/145/155/165/175
(C) 7 ROUNDS