***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
PUSH JERK - WARM UP TO A MEDIUM HEAVY 2 REP SET THEN COMPLETE (A)
3) W.O.D
(A) 15 MIN TO FIND - 2RM PUSH JERK FOR THE DAY *OFF RACK
(B) 12MIN LADDER OF:
1 PUSH JERK #155
3 BURPEES
2 PUSH JERK #155
4 BURPEES
3 PUSH JERK #155
5 BURPEES
4 PUSH JERK #155
6 BURPEES
5 PUSH JERK #155
... CONTINUE WITH THE REPS INCREASING IN THAT MANNER FOR 12 MINS. POST TOTAL REPS ACCOMPLISHED. WEIGHT MAY BE TAKEN FROM A RACK OR THE FLOOR FOR ADDED DIFFICULTY. IF TAKEN FROM THE RACK USE 75% OR 2RM MINIMUM LOAD. NOTE IF TAKEN FROM THE RACK OR FLOOR AND LOAD USED.
(B) 12MIN LADDER OF:
1 PUSH JERK #155
3 BURPEES
2 PUSH JERK #155
4 BURPEES
3 PUSH JERK #155
5 BURPEES
4 PUSH JERK #155
6 BURPEES
5 PUSH JERK #155
... CONTINUE WITH THE REPS INCREASING IN THAT MANNER FOR 12 MINS. POST TOTAL REPS ACCOMPLISHED. WEIGHT MAY BE TAKEN FROM A RACK OR THE FLOOR FOR ADDED DIFFICULTY. IF TAKEN FROM THE RACK USE 75% OR 2RM MINIMUM LOAD. NOTE IF TAKEN FROM THE RACK OR FLOOR AND LOAD USED.
**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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