***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SNATCH
3) W.O.D
(A) SNATCH GRIP DEADLIFT 5-5-5-5-5
(B) 10 ROUNDS OF:
3 SQUAT SNATCH @ 80% 1RM
6 BALL SLAM
30 DOUBLE UNDERS
*POST LOADS FOR (A) AND TIME TO COMPLETE (B). FOR (A), SET UP AND EXECUTION SHOULD BE AS IF YOU WERE GOING TO SNATCH THE LOAD, BUT FINISHING AT THE HIP (POWER POSITION). GO AS HEAVY AS POSSIBLE FOR (A).
(B) 10 ROUNDS OF:
3 SQUAT SNATCH @ 80% 1RM
6 BALL SLAM
30 DOUBLE UNDERS
*POST LOADS FOR (A) AND TIME TO COMPLETE (B). FOR (A), SET UP AND EXECUTION SHOULD BE AS IF YOU WERE GOING TO SNATCH THE LOAD, BUT FINISHING AT THE HIP (POWER POSITION). GO AS HEAVY AS POSSIBLE FOR (A).
**RAMP WOD**
(A) SNATCH GRIP DEADLIFT 5-5-5-5-5
(B) AMRAP.15:
3 SQUAT SNATCH @ 60% 1RM
6 BALL SLAM
18 DOUBLE UNDERS
*POST LOADS FOR (A) AND TIME TO COMPLETE (B). FOR (A), SET UP AND EXECUTION SHOULD BE AS IF YOU WERE GOING TO SNATCH THE LOAD, BUT FINISHING AT THE HIP (POWER POSITION). GO AS HEAVY AS POSSIBLE FOR (A).
(B) AMRAP.15:
3 SQUAT SNATCH @ 60% 1RM
6 BALL SLAM
18 DOUBLE UNDERS
*POST LOADS FOR (A) AND TIME TO COMPLETE (B). FOR (A), SET UP AND EXECUTION SHOULD BE AS IF YOU WERE GOING TO SNATCH THE LOAD, BUT FINISHING AT THE HIP (POWER POSITION). GO AS HEAVY AS POSSIBLE FOR (A).
- 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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