***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SQUAT SNATCH - WARM UP TO A MEDIUM 3 REP SET THEN COMPLETE (A).
3) W.O.D
(A) SQUAT SNATCH 3-3-3-3-3
(B) SNACTH COMPLEX 1-1-1-1
(C) FRONT SQUAT W/ 3 SEC PAUSE 6-6-6-6
*POST 3RM FOR (A). SNACTH COMPLEX FOR (B) IS 3 SNACTHGRIP DEADLIFT + 2 POWER SNATCH + 1 OVERHEAD SQUAT WITHOUT DROPPING THE BAR, WORK UP TO A MAX LOAD FOR THE COMPLEX. POST LOADS FOR (C) AND MAKE SURE TO PAUSE 3 SEC AT THE VERY BOTTOM OF EACH REP, WORK UP TO HEAVIEST POSSIBLE LOAD.
(B) SNACTH COMPLEX 1-1-1-1
(C) FRONT SQUAT W/ 3 SEC PAUSE 6-6-6-6
*POST 3RM FOR (A). SNACTH COMPLEX FOR (B) IS 3 SNACTHGRIP DEADLIFT + 2 POWER SNATCH + 1 OVERHEAD SQUAT WITHOUT DROPPING THE BAR, WORK UP TO A MAX LOAD FOR THE COMPLEX. POST LOADS FOR (C) AND MAKE SURE TO PAUSE 3 SEC AT THE VERY BOTTOM OF EACH REP, WORK UP TO HEAVIEST POSSIBLE LOAD.
**RAMP WOD**
(A) SQUAT SNATCH 3-3-3-3-3
(B) SNACTH COMPLEX 1-1-1-1
(C) FRONT SQUAT W/ 3 SEC PAUSE 6-6-6-6
*POST 3RM FOR (A). SNACTH COMPLEX FOR (B) IS 3 SNACTHGRIP DEADLIFT + 2 POWER SNATCH + 1 OVERHEAD SQUAT WITHOUT DROPPING THE BAR, WORK UP TO A MAX LOAD FOR THE COMPLEX. POST LOADS FOR (C) AND MAKE SURE TO PAUSE 3 SEC AT THE VERY BOTTOM OF EACH REP, WORK UP TO HEAVIEST POSSIBLE LOAD.
(B) SNACTH COMPLEX 1-1-1-1
(C) FRONT SQUAT W/ 3 SEC PAUSE 6-6-6-6
*POST 3RM FOR (A). SNACTH COMPLEX FOR (B) IS 3 SNACTHGRIP DEADLIFT + 2 POWER SNATCH + 1 OVERHEAD SQUAT WITHOUT DROPPING THE BAR, WORK UP TO A MAX LOAD FOR THE COMPLEX. POST LOADS FOR (C) AND MAKE SURE TO PAUSE 3 SEC AT THE VERY BOTTOM OF EACH REP, WORK UP TO HEAVIEST POSSIBLE LOAD.
- 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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