***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SPLIT JERK
WALL BALLS
WALL BALLS
3) W.O.D
(A) SPLIT JERK 2-2-2-2-2
(B) ROW 2K FOR TIME.
(C) 20 - 15 - 10 - 5 OF:
BURPEE BOX JUMP 20"
WALL BALL #30
*USE THE HEAVIEST LOADS POSSIBLE FOR (A), LOG 2RM. LOG TIME TO COMPLETE (B). FOR (C) THE GOAL IS INTENSITY, IF THE #30 WALL BALL IS NOT ACCESSIBLE OR MANAGEABLE USE A #20, BUT AGAIN THE GOAL IS INTENSITY. ATTEMPT TO DIE. COOL.
(B) ROW 2K FOR TIME.
(C) 20 - 15 - 10 - 5 OF:
BURPEE BOX JUMP 20"
WALL BALL #30
*USE THE HEAVIEST LOADS POSSIBLE FOR (A), LOG 2RM. LOG TIME TO COMPLETE (B). FOR (C) THE GOAL IS INTENSITY, IF THE #30 WALL BALL IS NOT ACCESSIBLE OR MANAGEABLE USE A #20, BUT AGAIN THE GOAL IS INTENSITY. ATTEMPT TO DIE. COOL.
**RAMP WOD**
(A) SPLIT JERK 2-2-2-2-2
(B) ROW 1K FOR TIME.
(C) 20 - 15 - 10 - 5 OF:
BURPEE BOX JUMP 20"
WALL BALL #20
*USE THE HEAVIEST LOADS POSSIBLE FOR (A), LOG 2RM. FOR (B) LOG TIME. FOR (C) THE GOAL IS INTENSITY. ATTEMPT TO DIE. COOL.
- 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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