***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SPLIT CLEAN
3) W.O.D
(A) 15 MINS TO FIND A 2RM SPLIT CLEAN.
(B) 15-12-9-6-3 OF:
SPLIT CLEAN #115
SHOULDER TO OVERHEAD #115
+
*AFTER EACH REP ROUND:
20 CALORIE ROW
5 MUSCLE UP
*POST LOAD FOR (A) AND TIME TO COMPLETE (B) IN COMMENTS.
(B) 15-12-9-6-3 OF:
SPLIT CLEAN #115
SHOULDER TO OVERHEAD #115
+
*AFTER EACH REP ROUND:
20 CALORIE ROW
5 MUSCLE UP
*POST LOAD FOR (A) AND TIME TO COMPLETE (B) IN COMMENTS.
**RAMP WOD**
(A) 15 MINS TO FIND A 2RM SPLIT CLEAN.
(B) 12-9-6-3 OF:
SPLIT CLEAN #95
SHOULDER TO OVERHEAD #95
+
*AFTER EACH REP ROUND:
20 CALORIE ROW
12 PULL UP
*POST LOAD FOR (A) AND TIME TO COMPLETE (B) IN COMMENTS.
(B) 12-9-6-3 OF:
SPLIT CLEAN #95
SHOULDER TO OVERHEAD #95
+
*AFTER EACH REP ROUND:
20 CALORIE ROW
12 PULL UP
*POST LOAD FOR (A) AND TIME TO COMPLETE (B) IN COMMENTS.
- 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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