***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SNATCH
3) W.O.D
(A) COMPLEX 1RM - 1 POWER SNATCH + 1 HANG SQT SNATCH + 1 OVERHEAD SQUAT
(B) SNATCH GRIP DEADLIFT 3-3-3
(C) SNATCH GRIP PUSH PRESS 5-5-5
*OPTIONAL - 3 X 15 WEIGHTED HIP BACK EXTENSIONS
*OPTIONAL - 3 X 20 WEIGHTED SIT UP
*FOR (A) WORK UP TO HEAVIEST LOAD POSSIBLE. FOR (B) & (C) FIND HEAVIEST LOAD POSSIBLE, USE THAT SAME LOAD FOR ALL SETS, AND REST MINIMUM 2 MINS BETWEEN SETS.
(C) SNATCH GRIP PUSH PRESS 5-5-5
*OPTIONAL - 3 X 15 WEIGHTED HIP BACK EXTENSIONS
*OPTIONAL - 3 X 20 WEIGHTED SIT UP
*FOR (A) WORK UP TO HEAVIEST LOAD POSSIBLE. FOR (B) & (C) FIND HEAVIEST LOAD POSSIBLE, USE THAT SAME LOAD FOR ALL SETS, AND REST MINIMUM 2 MINS BETWEEN SETS.
**RAMP WOD**
(A) COMPLEX 1RM - 1 POWER SNATCH + 1 HANG SQT SNATCH + 1 OVERHEAD SQUAT
(B) SNATCH GRIP DEADLIFT 3-3-3
(C) SNATCH GRIP PUSH PRESS 5-5-5
*FOR (A) WORK UP TO HEAVIEST LOAD POSSIBLE. FOR (B) & (C) FIND HEAVIEST LOAD POSSIBLE, USE THAT SAME LOAD FOR ALL SETS, AND REST MINIMUM 2 MINS BETWEEN SETS.
(C) SNATCH GRIP PUSH PRESS 5-5-5
*FOR (A) WORK UP TO HEAVIEST LOAD POSSIBLE. FOR (B) & (C) FIND HEAVIEST LOAD POSSIBLE, USE THAT SAME LOAD FOR ALL SETS, AND REST MINIMUM 2 MINS 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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