***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
CLEAN & JERK - WARM UP TO WOD WEIGHT
3) W.O.D
(A) AMRAP 7 MINUTE LADDER:
2 CLEAN & JERK #135
2 TOES TO BAR
4 CLEAN & JERK #135
4 TOES TO BAR
6 CLEAN & JERK #135
6 TOES TO BAR
8 CLEAN & JERK #135
8 TOES TO BAR
... AND SO ON UNTIL 7 MINS IS UP.
-REST 3 MINS-
(B) "ANNIE" 50-40-30-20-10 OF:
DOUBLE UNDERS
SIT UPS
*FOR (A) THE REP COUNT EACH SET CONTINUES TO GROW BY 2'S UNTIL THE 7 MINS IS UP, YOUR SCORE IS TOTAL REPS COMPLETED IN 7 MINS. EXAMPLE: IF YOU FINISH THE SET OF 8 C&J AND 8 TOES TO BAR, AND THAT'S ALL, YOUR SCORE WILL THEN BE 40. THAT'S ALL THE REPS SHOWN ABOVE ADDED UP. FOR (B) POST TIME TO COMPLETE.
2 CLEAN & JERK #135
2 TOES TO BAR
4 CLEAN & JERK #135
4 TOES TO BAR
6 CLEAN & JERK #135
6 TOES TO BAR
8 CLEAN & JERK #135
8 TOES TO BAR
... AND SO ON UNTIL 7 MINS IS UP.
-REST 3 MINS-
(B) "ANNIE" 50-40-30-20-10 OF:
DOUBLE UNDERS
SIT UPS
*FOR (A) THE REP COUNT EACH SET CONTINUES TO GROW BY 2'S UNTIL THE 7 MINS IS UP, YOUR SCORE IS TOTAL REPS COMPLETED IN 7 MINS. EXAMPLE: IF YOU FINISH THE SET OF 8 C&J AND 8 TOES TO BAR, AND THAT'S ALL, YOUR SCORE WILL THEN BE 40. THAT'S ALL THE REPS SHOWN ABOVE ADDED UP. FOR (B) POST TIME TO COMPLETE.
**RAMP WOD**
(A) AMRAP 7 MINUTE LADDER:
2 CLEAN & JERK #95
2 KNEES TO ELBOWS
4 CLEAN & JERK #95
4 KNEES TO ELBOWS
6 CLEAN & JERK #95
6 KNEES TO ELBOWS
8 CLEAN & JERK #95
8 KNEES TO ELBOWS
... AND SO ON UNTIL 7 MINS IS UP.
-REST 3 MINS-
(B) "ANNIE" 50-40-30-20-10 OF:
DOUBLE UNDERS
SIT UPS
*FOR (A) THE REP COUNT EACH SET CONTINUES TO GROW BY 2'S UNTIL THE 7 MINS IS UP, YOUR SCORE IS TOTAL REPS COMPLETED IN 7 MINS. EXAMPLE: IF YOU FINISH THE SET OF 8 C&J AND 8 KNEES TO ELBOWS, AND THAT'S ALL, YOUR SCORE WILL THEN BE 40. THAT'S ALL THE REPS SHOWN ABOVE ADDED UP. FOR (B) POST TIME TO COMPLETE.
2 CLEAN & JERK #95
2 KNEES TO ELBOWS
4 CLEAN & JERK #95
4 KNEES TO ELBOWS
6 CLEAN & JERK #95
6 KNEES TO ELBOWS
8 CLEAN & JERK #95
8 KNEES TO ELBOWS
... AND SO ON UNTIL 7 MINS IS UP.
-REST 3 MINS-
(B) "ANNIE" 50-40-30-20-10 OF:
DOUBLE UNDERS
SIT UPS
*FOR (A) THE REP COUNT EACH SET CONTINUES TO GROW BY 2'S UNTIL THE 7 MINS IS UP, YOUR SCORE IS TOTAL REPS COMPLETED IN 7 MINS. EXAMPLE: IF YOU FINISH THE SET OF 8 C&J AND 8 KNEES TO ELBOWS, AND THAT'S ALL, YOUR SCORE WILL THEN BE 40. THAT'S ALL THE REPS SHOWN ABOVE ADDED UP. FOR (B) POST TIME TO COMPLETE.
- 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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