***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
CLEAN
3) W.O.D
(A) FIND SQUAT CLEAN 3RM TOUCH-N-GO
(B) EMOM.10 MIN:
1 POWER CLEAN @90% 1RM
(C) 3 X MAX PUSH PRESS AT 50%1RM
REST 2 MIN BETWEEN EFFORTS.
*LOG LOAD FOR (A), LOAD USED FOR (B), AND REPS FOR EACH EFFORT OF (C).
(B) EMOM.10 MIN:
1 POWER CLEAN @90% 1RM
(C) 3 X MAX PUSH PRESS AT 50%1RM
REST 2 MIN BETWEEN EFFORTS.
*LOG LOAD FOR (A), LOAD USED FOR (B), AND REPS FOR EACH EFFORT OF (C).
**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WOD
- 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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