***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
HANG SQUAT SNATCH
3) W.O.D
(A) HANG SQUAT SNATCH 3-3-3-3-3
(B) 3 POSITION SNATCH DEADLIFT 3-3-3-3
(C) 200M OVERHEAD (SNATCH GRIP) WALK *USE SAME LOAD AS 3RM FROM (A).
*LOG LOADS FOR (A) & (B), WORK UP TO MAX WEIGHT FOR EACH. LOG TIME TO COMPLETE (C).
(B) 3 POSITION SNATCH DEADLIFT 3-3-3-3
(C) 200M OVERHEAD (SNATCH GRIP) WALK *USE SAME LOAD AS 3RM FROM (A).
*LOG LOADS FOR (A) & (B), WORK UP TO MAX WEIGHT FOR EACH. LOG TIME TO COMPLETE (C).
**RAMP WOD**
(A) HANG SQUAT SNATCH 3-3-3-3-3
(B) 3 POSITION SNATCH DEADLIFT 3-3-3-3
(C) 200M OVERHEAD (SNATCH GRIP) WALK *USE SAME LOAD AS 3RM FROM (A).
*LOG LOADS FOR (A) & (B), WORK UP TO MAX WEIGHT FOR EACH. LOG TIME TO COMPLETE (C).
(A) HANG SQUAT SNATCH 3-3-3-3-3
(B) 3 POSITION SNATCH DEADLIFT 3-3-3-3
(C) 200M OVERHEAD (SNATCH GRIP) WALK *USE SAME LOAD AS 3RM FROM (A).
*LOG LOADS FOR (A) & (B), WORK UP TO MAX WEIGHT FOR EACH. LOG TIME TO COMPLETE (C).
- 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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