***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
CLEAN
PUSH PRESS
PUSH PRESS
3) W.O.D
(A) HANG POWER CLEAN 5-5-5-5-5
(B) PUSH PRESS 3-3-3-3-3
(C) EVERY 30 SEC FOR 8 MIN - 3 BACK SQUAT @ 75% 1RM
*FOR (A) AND (B) LOG LOADS FOR ALL SETS, WORK UP TO THE HEAVIEST POSSIBLE LOADS FOR EACH. ALSO LOG LOAD USE FOR (C), SHOULD BE 75% 1RM, NOTE PERCENTAGE IF NOT RXd.
(B) PUSH PRESS 3-3-3-3-3
(C) EVERY 30 SEC FOR 8 MIN - 3 BACK SQUAT @ 75% 1RM
*FOR (A) AND (B) LOG LOADS FOR ALL SETS, WORK UP TO THE HEAVIEST POSSIBLE LOADS FOR EACH. ALSO LOG LOAD USE FOR (C), SHOULD BE 75% 1RM, NOTE PERCENTAGE IF NOT RXd.
**RAMP WOD**
(A) HANG POWER CLEAN 5-5-5-5-5
(B) PUSH PRESS 3-3-3-3-3
(C) EVERY 30 SEC FOR 8 MIN - 3 BACK SQUAT @ 75% 1RM
*FOR (A) AND (B) LOG LOADS FOR ALL SETS, WORK UP TO THE HEAVIEST POSSIBLE LOADS FOR EACH. ALSO LOG LOAD USE FOR (C), SHOULD BE 75% 1RM, NOTE PERCENTAGE IF NOT RXd
- 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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