***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SNATCH *TOUCH & GO - WARM UP TO A MEDIUM 3 REP SET THEN COMPLETE (A).
3) W.O.D
(A) SNATCH 5-5-5-5
(B) AMRAP 12.MIN:
100M ROW
1 SNATCH COMPLEX AT 85 - 87% 5RM FROM (A)
5 BOX JUMP 30"
*FOR (A) ALL SETS ARE TOUCH & GO, WORK UP TO A 5RM AND POST LOADS FOR ALL SETS. REFERENCE (A) FOR USE ON (B) COMPLEX. FOR (B) THE SNATCH COMPLEX = 3 SNATCH GRIP DEADLIFT / 2 POWER SNATCH / 1 OVERHEAD SQUAT, ALL AT THE SAME LOAD (85-87% OF 5RM).
(B) AMRAP 12.MIN:
100M ROW
1 SNATCH COMPLEX AT 85 - 87% 5RM FROM (A)
5 BOX JUMP 30"
*FOR (A) ALL SETS ARE TOUCH & GO, WORK UP TO A 5RM AND POST LOADS FOR ALL SETS. REFERENCE (A) FOR USE ON (B) COMPLEX. FOR (B) THE SNATCH COMPLEX = 3 SNATCH GRIP DEADLIFT / 2 POWER SNATCH / 1 OVERHEAD SQUAT, ALL AT THE SAME LOAD (85-87% OF 5RM).
**RAMP WOD**
(A) SNATCH 5-5-5-5
(B) AMRAP 12.MIN:
100M ROW
1 SNATCH COMPLEX AT 85 - 87% 5RM FROM (A)
5 BOX JUMP 30"
*FOR (A) ALL SETS ARE TOUCH & GO, WORK UP TO A 5RM AND POST LOADS FOR ALL SETS. REFERENCE (A) FOR USE ON (B) COMPLEX. FOR (B) THE SNATCH COMPLEX = 3 SNATCH GRIP DEADLIFT / 2 POWER SNATCH / 1 OVERHEAD SQUAT, ALL AT THE SAME LOAD (85-87% OF 5RM).
(B) AMRAP 12.MIN:
100M ROW
1 SNATCH COMPLEX AT 85 - 87% 5RM FROM (A)
5 BOX JUMP 30"
*FOR (A) ALL SETS ARE TOUCH & GO, WORK UP TO A 5RM AND POST LOADS FOR ALL SETS. REFERENCE (A) FOR USE ON (B) COMPLEX. FOR (B) THE SNATCH COMPLEX = 3 SNATCH GRIP DEADLIFT / 2 POWER SNATCH / 1 OVERHEAD SQUAT, ALL AT THE SAME LOAD (85-87% OF 5RM).
- 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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