***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
FRONT SQUAT
3) W.O.D
(A) EMOM.10
1 FRONT SQUAT @ 85-90% 1RM
(B) EMOM.10 MIN:
ODD MINS - 6 SQUAT CLEAN @ 65% 1RM
EVEN MINS - 6 BURPEE BOX JUMP 20"
(C) TOES TO BAR - 4 X 10 * NOT FOR TIME
*LOG LOAD USE FOR (A) & (B). ALSO LOG IF ANY MINS WERE MISSED OFR (B). (C) IS TECHNIQUE AND MIDLINE WORK, COMPLETE SETS AS QUICKLY AS POSSIBLE.
1 FRONT SQUAT @ 85-90% 1RM
(B) EMOM.10 MIN:
ODD MINS - 6 SQUAT CLEAN @ 65% 1RM
EVEN MINS - 6 BURPEE BOX JUMP 20"
(C) TOES TO BAR - 4 X 10 * NOT FOR TIME
*LOG LOAD USE FOR (A) & (B). ALSO LOG IF ANY MINS WERE MISSED OFR (B). (C) IS TECHNIQUE AND MIDLINE WORK, COMPLETE SETS AS QUICKLY AS POSSIBLE.
**RAMP WOD**
(A) EMOM.10
1 FRONT SQUAT @ 85-90% 1RM
(B) EMOM.10 MIN:
ODD MINS - 6 POWER CLEAN @ 55% 1RM
EVEN MINS - 6 BURPEE OVER BAR
(C) KNEES TO ELBOW - 4 X 10 * NOT FOR TIME
- 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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