***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
WEIGHTED BOX STEP UP
3) W.O.D
(A) WEIGHTED BOX STEP UP 20" - 3 X 10 (5 L + 5 R)
(B) GOOD MORNINGS 3 X 10
(C) AMRAP 8 MINS:
30 DUs *UNBROKEN
5 HANG SQUAT CLEAN #155
*FOR (A) & (B) WORK UP TO THE HEAVIEST POSSIBLE LOAD FOR THE RXd REP SCEME AND REPEAT WITH SAME LOAD FOR ALL SETS. FOR (B) LOG ROUNDS AND REPS COMPLETED IN 8 MINS.
(B) GOOD MORNINGS 3 X 10
(C) AMRAP 8 MINS:
30 DUs *UNBROKEN
5 HANG SQUAT CLEAN #155
*FOR (A) & (B) WORK UP TO THE HEAVIEST POSSIBLE LOAD FOR THE RXd REP SCEME AND REPEAT WITH SAME LOAD FOR ALL SETS. FOR (B) LOG ROUNDS AND REPS COMPLETED IN 8 MINS.
**RAMP WOD**
(A) WEIGHTED BOX STEP UP 20" - 3 X 10 (5 L + 5 R)
(B) GOOD MORNINGS 3 X 10
(C) AMRAP 8 MINS:
20 DUs
5 HANG SQUAT CLEAN #115
*FOR (A) & (B) WORK UP TO THE HEAVIEST POSSIBLE LOAD FOR THE RXd REP SCEME AND REPEAT WITH SAME LOAD FOR ALL SETS. FOR (B) LOG ROUNDS AND REPS COMPLETED IN 8 MINS.
- 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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