***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
CLEAN & JERK - WARM UP TO WOD WEIGHT
3) W.O.D
(A) FOR TIME:
12 RING PUSH UP
12 SUPINE RING ROW
-THEN-
30 CLEAN & JERK #135
(B) EMOM.10 MIN:
15 CAL ROW
*FOR (A) BEGIN WITH THE RING PUSH UPS / SUPINE RING ROWS, THEN ONCE THE BAR IS TAKEN FROM THE FLOOR FOR THE 30 C&Js THEY MUST BE TOUCH AND GO. EVERY TIME THE BAR IS DROPPED DURING THE 30 REPS YOU MUST REPEAT THE RING PUSH UPS AND RING ROWS (12/12).
12 RING PUSH UP
12 SUPINE RING ROW
-THEN-
30 CLEAN & JERK #135
(B) EMOM.10 MIN:
15 CAL ROW
*FOR (A) BEGIN WITH THE RING PUSH UPS / SUPINE RING ROWS, THEN ONCE THE BAR IS TAKEN FROM THE FLOOR FOR THE 30 C&Js THEY MUST BE TOUCH AND GO. EVERY TIME THE BAR IS DROPPED DURING THE 30 REPS YOU MUST REPEAT THE RING PUSH UPS AND RING ROWS (12/12).
**RAMP WOD**
(A) FOR TIME:
12 PUSH UP
12 RING ROW
-THEN-
30 CLEAN & JERK #105
(B) EMOM.10 MIN:
12 CAL ROW
*FOR (A) BEGIN WITH THE PUSH UPS / RING ROWS, THEN ONCE THE BAR IS TAKEN FROM THE FLOOR FOR THE 30 C&Js THEY MUST BE TOUCH AND GO. EVERY TIME THE BAR IS DROPPED DURING THE 30 REPS YOU MUST REPEAT THE PUSH UPS AND RING ROWS (12/12).
*FOR (A) BEGIN WITH THE PUSH UPS / RING ROWS, THEN ONCE THE BAR IS TAKEN FROM THE FLOOR FOR THE 30 C&Js THEY MUST BE TOUCH AND GO. EVERY TIME THE BAR IS DROPPED DURING THE 30 REPS YOU MUST REPEAT THE PUSH UPS AND RING ROWS (12/12).
- 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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