***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
DEADLIFT
3) W.O.D
(A) DEADLIFT 3-3-3-3-3
(B) 100-80-60-40-20 FOR TIME OF:
DOUBLE UNDERS
+
10 DEADLIFTS #225 OR 70% OF 3RM (WHICHEVER IS GREATER)
*POST LOADS ACCOMPLISHED FOR (A), AND TIME TO COMPLETE (B). FOR (A) GET PLENTY OF MEDIUM LOAD SETS PRIOR TO STARTING, AND WORK UP TO A 3 REP MAX ON LAST NOTABLE SETS.
(B) 100-80-60-40-20 FOR TIME OF:
DOUBLE UNDERS
+
10 DEADLIFTS #225 OR 70% OF 3RM (WHICHEVER IS GREATER)
*POST LOADS ACCOMPLISHED FOR (A), AND TIME TO COMPLETE (B). FOR (A) GET PLENTY OF MEDIUM LOAD SETS PRIOR TO STARTING, AND WORK UP TO A 3 REP MAX ON LAST NOTABLE SETS.
**RAMP WOD**
(A) DEADLIFT 3-3-3-3-3
(B) 50-40-30-20-10 FOR TIME OF:
DOUBLE UNDERS
+
10 DEADLIFTS #185 OR 70% OF 3RM (WHICHEVER IS GREATER)
*POST LOADS ACCOMPLISHED FOR (A), AND TIME TO COMPLETE (B). FOR (A) GET PLENTY OF MEDIUM LOAD SETS PRIOR TO STARTING, AND WORK UP TO A 3 REP MAX ON LAST NOTABLE SETS.
(B) 50-40-30-20-10 FOR TIME OF:
DOUBLE UNDERS
+
10 DEADLIFTS #185 OR 70% OF 3RM (WHICHEVER IS GREATER)
*POST LOADS ACCOMPLISHED FOR (A), AND TIME TO COMPLETE (B). FOR (A) GET PLENTY OF MEDIUM LOAD SETS PRIOR TO STARTING, AND WORK UP TO A 3 REP MAX ON LAST NOTABLE SETS.
- 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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