***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
HANG MUSCLE SNATCH - WARM UP TECH TO WOD WEIGHT
BENCH PRESS - WARM UP IN SETS OF 3-5 TO BODY WEIGHT (BW)
BENCH PRESS - WARM UP IN SETS OF 3-5 TO BODY WEIGHT (BW)
3) W.O.D
15-12-9 FOR TIME:
BENCH PRESS #BW
STRICT TOES TO BAR
HANG MUSCLE SNATCH #100
ASSAULT BIKE OR AIRDYNE (CALs X2)
*LOG TIME TO COMPLETE.
BENCH PRESS #BW
STRICT TOES TO BAR
HANG MUSCLE SNATCH #100
ASSAULT BIKE OR AIRDYNE (CALs X2)
*LOG TIME TO COMPLETE.
**RAMP WOD**
15-12-9 FOR TIME:
BENCH PRESS @ 70% BW
TOES TO BAR
HANG POWER SNATCH #75
ASSAULT BIKE OR AIRDYNE (CALs X2)
*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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