***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SNATCH
3) W.O.D
(A) SQUAT SNATCH 3-3-3-3-3
(B) SNATCH HIGH PULL 3-3-3-3
(C) FIND 1RM BACK SQUAT
(D) 3 X MAX REPS WEIGHTED BACK EXTENSION #25
*LOG LOADS FOR ALL (A) - (C). ALSO TOTAL REPS EACH SET OF (D), REST AS NEEDED BETWEEN SETS.
(B) SNATCH HIGH PULL 3-3-3-3
(C) FIND 1RM BACK SQUAT
(D) 3 X MAX REPS WEIGHTED BACK EXTENSION #25
*LOG LOADS FOR ALL (A) - (C). ALSO TOTAL REPS EACH SET OF (D), REST AS NEEDED BETWEEN SETS.
**RAMP WOD**
(A) SQUAT SNATCH 3-3-3-3-3
(B) SNATCH HIGH PULL 3-3-3-3
(C) FIND 1RM BACK SQUAT
(D) 3 X MAX REPS WEIGHTED BACK EXTENSION #25
*LOG LOADS FOR ALL (A) - (C). ALSO TOTAL REPS EACH SET OF (D), REST AS NEEDED BETWEEN SETS.
- 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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