***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SNATCH
3) W.O.D
(A) 10 ROUNDS FOR TIME (COMPLEX) @ 70%1RM :
1 POWER SNATCH
1 HANG SQUAT SNATCH
1 SNATCH BALANCE
1 OVERHEAD SQUAT
(B) SNATCH PULL 3-3-3-3-3 @110% 1RM
*FOR (A) TRY TO REST BETWEEN ROUNDS, NOT DROPPING THE BAR DURING. LOG LOAD USED FOR (A), AND LOAD FOR (B).
1 POWER SNATCH
1 HANG SQUAT SNATCH
1 SNATCH BALANCE
1 OVERHEAD SQUAT
(B) SNATCH PULL 3-3-3-3-3 @110% 1RM
*FOR (A) TRY TO REST BETWEEN ROUNDS, NOT DROPPING THE BAR DURING. LOG LOAD USED FOR (A), AND LOAD FOR (B).
**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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