***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
OVERHEAD LUNGES
PUSH JERK - WARM UP TECHNIQUE
PUSH JERK - WARM UP TECHNIQUE
3) W.O.D
(A) FOR TIME:
5 WALL CLIMB
10 BURPEE RING MUSCLE UP
20 POWER SNATCH #95
30 ALTERNATING OVERHEAD LUNGES #95
40 CAL ROW
50 PUSH JERK #95
60 DUs
(B) FOR QUALITY - 100 BANDED FACE PULLS *USE LIGHT BAND
*LOG TIME TO COMPLETE (A), AND FOR (B) COMPLETE IN AS FEW SETS AS POSSIBLE.
5 WALL CLIMB
10 BURPEE RING MUSCLE UP
20 POWER SNATCH #95
30 ALTERNATING OVERHEAD LUNGES #95
40 CAL ROW
50 PUSH JERK #95
60 DUs
(B) FOR QUALITY - 100 BANDED FACE PULLS *USE LIGHT BAND
*LOG TIME TO COMPLETE (A), AND FOR (B) COMPLETE IN AS FEW SETS AS POSSIBLE.
**RAMP WOD**
FOR TIME:
5 WALL CLIMB
10 BURPEE RING PULL UP
20 POWER SNATCH #75
30 ALTERNATING OVERHEAD LUNGES #75
40 CAL ROW
50 PUSH JERK #75
60 DUs
*LOG TIME TO COMPLETE.
- 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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