***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SNATCH
3) W.O.D
(A) FIND COMPLEX MAX:
1 HANG POWER SNATCH
1 SQUAT SNATCH
1 OVERHEAD SQUAT
(B) FOR COMPLETION:
0:00 - 2:00... 20 GHD SIT UP / 2 POWER SNATCH @ 80% 1RM
2:00 - 4:00... 16 GHD SIT UP / 4 POWER SNATCH @ 80% 1RM
4:00 - 6:00... 12 GHD SIT UP / 6 POWER SNATCH @ 80% 1RM
6:00 - 8:00... 8 GHD SIT UP / 8 POWER SNATCH @ 80% 1RM
8:00 - 10:00... 4 GHD SIT UP / 10 POWER SNATCH @ 80% 1RM
*LOG LOAD ACCOMPLISHED FOR (A). ALSO LOG IF THERE WERE ANY MISSED EFFORTS ON (B), AND WHAT LOAD YOU USED.
1 HANG POWER SNATCH
1 SQUAT SNATCH
1 OVERHEAD SQUAT
(B) FOR COMPLETION:
0:00 - 2:00... 20 GHD SIT UP / 2 POWER SNATCH @ 80% 1RM
2:00 - 4:00... 16 GHD SIT UP / 4 POWER SNATCH @ 80% 1RM
4:00 - 6:00... 12 GHD SIT UP / 6 POWER SNATCH @ 80% 1RM
6:00 - 8:00... 8 GHD SIT UP / 8 POWER SNATCH @ 80% 1RM
8:00 - 10:00... 4 GHD SIT UP / 10 POWER SNATCH @ 80% 1RM
*LOG LOAD ACCOMPLISHED FOR (A). ALSO LOG IF THERE WERE ANY MISSED EFFORTS ON (B), AND WHAT LOAD YOU USED.
**RAMP WOD**
(A) FIND COMPLEX MAX:
1 HANG POWER SNATCH
1 SQUAT SNATCH
1 OVERHEAD SQUAT
(B) WITH A RUNNING CLOCK FOR COMPLETION:
0:00 - 2:00... 25 SIT UP / 2 POWER SNATCH @ 70% 1RM
2:00 - 4:00... 20 SIT UP / 4 POWER SNATCH @ 70% 1RM
4:00 - 6:00... 15 SIT UP / 6 POWER SNATCH @ 70% 1RM
6:00 - 8:00... 10 SIT UP / 8 POWER SNATCH @ 70% 1RM
8:00 - 10:00... 5 SIT UP / 10 POWER SNATCH @ 70% 1RM
*LOG LOAD ACCOMPLISHED FOR (A). ALSO LOG IF THERE WERE ANY MISSED EFFORTS ON (B), AND WHAT LOAD YOU USED.
(A) FIND COMPLEX MAX:
1 HANG POWER SNATCH
1 SQUAT SNATCH
1 OVERHEAD SQUAT
(B) WITH A RUNNING CLOCK FOR COMPLETION:
0:00 - 2:00... 25 SIT UP / 2 POWER SNATCH @ 70% 1RM
2:00 - 4:00... 20 SIT UP / 4 POWER SNATCH @ 70% 1RM
4:00 - 6:00... 15 SIT UP / 6 POWER SNATCH @ 70% 1RM
6:00 - 8:00... 10 SIT UP / 8 POWER SNATCH @ 70% 1RM
8:00 - 10:00... 5 SIT UP / 10 POWER SNATCH @ 70% 1RM
*LOG LOAD ACCOMPLISHED FOR (A). ALSO LOG IF THERE WERE ANY MISSED EFFORTS ON (B), AND WHAT LOAD YOU 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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