***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SNATCH
CLEAN & JERK
CLEAN & JERK
3) W.O.D
(A) SNATCH 2-2-2-2-2
(B) CLEAN & JERK 3-3-3-3
(C) 3 ROUNDS FOR TIME:
600M RUN
20 FRONT SQUAT #115
*WORK UP TO A 2RM FOR (A) AND A 3RM FOR (B). BOTH (A) & (B) ARE FULL SQUAT EACH REP, TOUCH AND GO REPS. FOR (B) POST TIME TO MPLETE.
(B) CLEAN & JERK 3-3-3-3
(C) 3 ROUNDS FOR TIME:
600M RUN
20 FRONT SQUAT #115
*WORK UP TO A 2RM FOR (A) AND A 3RM FOR (B). BOTH (A) & (B) ARE FULL SQUAT EACH REP, TOUCH AND GO REPS. FOR (B) POST TIME TO MPLETE.
**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WOD
- 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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