***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
PUSH JERK
SNATCH - WARM UP SNATCH TECH TO 75% 1RM BEFORE (C).
SNATCH - WARM UP SNATCH TECH TO 75% 1RM BEFORE (C).
3) W.O.D
(A) WEIGHTED GOOD MORNINGS - 3 X 10
(B) PUSH JERK 2-2-2-2
(C) EVERY 2 MIN FOR 16 MIN:
5 SNATCH @75% 1RM *TOUCH & GO
*FOR (A) USE HEAVIEST LOAD POSSIBLE AND REPEAT FOR 3 SETS. FOR (B) WORK UP TO A 2RM. COMPLETE (C) AND LOG LOAD USED.
(B) PUSH JERK 2-2-2-2
(C) EVERY 2 MIN FOR 16 MIN:
5 SNATCH @75% 1RM *TOUCH & GO
*FOR (A) USE HEAVIEST LOAD POSSIBLE AND REPEAT FOR 3 SETS. FOR (B) WORK UP TO A 2RM. COMPLETE (C) AND LOG LOAD USED.
**RAMP WOD**
(B) PUSH JERK 3-3-3-3
(C) EVERY 2 MIN FOR 16 MIN:
5 SNATCH @70% 1RM *TOUCH & GO
*FOR (A) USE HEAVIEST LOAD POSSIBLE AND REPEAT FOR 3 SETS. COMPLETE (C) AND NOTE LOAD USED.
- 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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