***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
PRESS
3) W.O.D
10-9-8-7-6-5-4-3-2-1 OF:
PRESS #95 OR 70% 1RM (WHICHEVER IS GREATER)
SQUAT SNATCH *SAME LOAD AS PRESS
+
30 SEC AIRDYE @ > 60RPM AFTER EACH REP ROUND.
*POST TIME TO COMPLETE IN COMMENTS. AIRDYNE "WORK TIME" MUST BE > 60 RPM FOR A COMPLETE 30 SEC EACH ROUND.
PRESS #95 OR 70% 1RM (WHICHEVER IS GREATER)
SQUAT SNATCH *SAME LOAD AS PRESS
+
30 SEC AIRDYE @ > 60RPM AFTER EACH REP ROUND.
*POST TIME TO COMPLETE IN COMMENTS. AIRDYNE "WORK TIME" MUST BE > 60 RPM FOR A COMPLETE 30 SEC EACH ROUND.
**RAMP WOD**
10-9-8-7-6-5-4-3-2-1 OF:
PRESS #75 OR 70% 1RM (WHICHEVER IS GREATER)
SQUAT SNATCH *SAME LOAD AS PRESS
+
200M RUN AFTER EACH REP ROUND.
*POST TIME TO COMPLETE IN COMMENTS. AIRDYNE "WORK TIME" MUST BE >60 RPM FOR A COMPLETE 30 SEC EACH ROUND.
PRESS #75 OR 70% 1RM (WHICHEVER IS GREATER)
SQUAT SNATCH *SAME LOAD AS PRESS
+
200M RUN AFTER EACH REP ROUND.
*POST TIME TO COMPLETE IN COMMENTS. AIRDYNE "WORK TIME" MUST BE >60 RPM FOR A COMPLETE 30 SEC EACH ROUND.
- 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.
No comments:
Post a Comment