***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
HANG SQUAT SNACTH (H.S.SNATCH)
POWER SNATCH (P.SNATCH)
OVERHEAD SQUAT (O.H.SQUAT)
POWER SNATCH (P.SNATCH)
OVERHEAD SQUAT (O.H.SQUAT)
3) W.O.D
(A) FIND COMPLEX 1RM - 1 H.S.SNATCH + 1 P.SNATCH + 1 O.H.SQUAT = 1 REP
(B) SQUAT SNATCH 2-2-2
(C) SNATCH 3 POSITION DEADLIFT 3-3-3
*LOG COMPLEX 1RM FOR (A) AND LOAD USED FOR EACH SET ON (B) & (C). FOR (B) USE HEAVIEST POSSIBLE WITH GOOD TECHNIQUE. FOR (C) USE 110% - 125% OF YOUR LAST RECORDED 1RM SQUAT SNATCH.
(B) SQUAT SNATCH 2-2-2
(C) SNATCH 3 POSITION DEADLIFT 3-3-3
*LOG COMPLEX 1RM FOR (A) AND LOAD USED FOR EACH SET ON (B) & (C). FOR (B) USE HEAVIEST POSSIBLE WITH GOOD TECHNIQUE. FOR (C) USE 110% - 125% OF YOUR LAST RECORDED 1RM SQUAT SNATCH.
**RAMP WOD**
(A) FIND COMPLEX 1RM - 1 H.S.SNATCH + 1 P.SNATCH + 1 O.H.SQUAT = 1 REP
(B) SNATCH 3 POSITION DEADLIFT 3-3-3
*LOG COMPLEX 1RM FOR (A) AND LOAD USED FOR EACH SET ON (B). FOR (B) USE 110% - 125% OF YOUR LAST RECORDED 1RM SQUAT SNATCH.
- 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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