***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SNATCH COMPLEX (SEE BELOW) WARM UP WITH LIGHT LOADING
3) W.O.D
(A) IN 15 MINS OR LESS FIND SNATCH COMPLEX 1RM:
COMPLEX = 1 HANG SQUAT SNATCH / 1 POWER SNATCH / 1 OVERHEAD SQUAT
(B) SNATCH BALANCE 2-2-2-2
(C) SNATCH GRIP DEADLIFT 3-3-3
*LOG LOAD ACCOMPLISHED FOR (A), ALL LOADS FOR EACH SET OF (B) & (C).
COMPLEX = 1 HANG SQUAT SNATCH / 1 POWER SNATCH / 1 OVERHEAD SQUAT
(B) SNATCH BALANCE 2-2-2-2
(C) SNATCH GRIP DEADLIFT 3-3-3
*LOG LOAD ACCOMPLISHED FOR (A), ALL LOADS FOR EACH SET OF (B) & (C).
**RAMP WOD**
(A) IN 15 MINS OR LESS FIND SNATCH COMPLEX 1RM:
COMPLEX = 1 HANG SQUAT SNATCH / 1 POWER SNATCH / 1 OVERHEAD SQUAT
(B) SNATCH BALANCE 2-2-2-2
(C) SNATCH GRIP DEADLIFT 3-3-3
*LOG LOAD ACCOMPLISHED FOR (A), ALL LOADS FOR EACH SET OF (B) & (C).
- 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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