***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SNATCH
CLEAN AND JERK
CLEAN AND JERK
3) W.O.D
(A) 15 MIN TO FIND 1RM SQUAT SNATCH
(B) 15 MIN TO FIND 1RM CLEAN AND JERK
(C) FRONT SQUAT *3 SEC PAUSE AT LOWEST DEPTH 5-5-5-5-5
(B) 15 MIN TO FIND 1RM CLEAN AND JERK
(C) FRONT SQUAT *3 SEC PAUSE AT LOWEST DEPTH 5-5-5-5-5
*POST LOADS FOR (A) & (B), ALSO LOADS FOR (C) SHOULD ALL BE HEAVY.
**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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