***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SNATCH - WARM UP TECH TO WOD WEIGHT
HANDSTAND PUSH UP
HANDSTAND PUSH UP
3) W.O.D
FOR TIME:
15 SNATCH #115
12 HANDSTAND PUSH UP
9 CAL ROW
12 SNATCH #115
9 HANDSTAND PUSH UP
15 CAL ROW
9 SNATCH #115
15 HANDSTAND PUSH UP
12 CAL ROW
(B) 3 X 20 GLUTE HAM DEVELOPER
*LOG TIME TO COMPLETE (A) AND GET (B) DONE FOR QUALITY NOT TIME.
15 SNATCH #115
12 HANDSTAND PUSH UP
9 CAL ROW
12 SNATCH #115
9 HANDSTAND PUSH UP
15 CAL ROW
9 SNATCH #115
15 HANDSTAND PUSH UP
12 CAL ROW
(B) 3 X 20 GLUTE HAM DEVELOPER
*LOG TIME TO COMPLETE (A) AND GET (B) DONE FOR QUALITY NOT TIME.
**RAMP WOD**
FOR TIME:
15 SNATCH #95
12 HANDSTAND PUSH UP
9 CAL ROW
12 SNATCH #95
9 HANDSTAND PUSH UP
15 CAL ROW
9 SNATCH #95
15 HANDSTAND PUSH UP
12 CAL ROW
(B) 3 X 20 GLUTE HAM DEVELOPER
*LOG TIME TO COMPLETE (A) AND GET (B) DONE FOR QUALITY NOT TIME. SCALE HSPU IF NEEDED ON (A).
FOR TIME:
15 SNATCH #95
12 HANDSTAND PUSH UP
9 CAL ROW
12 SNATCH #95
9 HANDSTAND PUSH UP
15 CAL ROW
9 SNATCH #95
15 HANDSTAND PUSH UP
12 CAL ROW
(B) 3 X 20 GLUTE HAM DEVELOPER
*LOG TIME TO COMPLETE (A) AND GET (B) DONE FOR QUALITY NOT TIME. SCALE HSPU IF NEEDED ON (A).
- 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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