***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SNATCH
3) W.O.D
(A) EVERY 2 MIN FOR 16 MIN:
5 SNATCH @ 75% 1RM *TOUCH & GO
(B) SNATCH PUSH PRESS 10-10-10
(C) SNATCH 3 POSITION DEADLIFT 2-2-2-2
*LOG IF ANY ROUNDS WERE MISSED FOR (A). ON (B) & (C) GO AS HEAVY AS POSSIBLE FOR ALL SETS.
5 SNATCH @ 75% 1RM *TOUCH & GO
(B) SNATCH PUSH PRESS 10-10-10
(C) SNATCH 3 POSITION DEADLIFT 2-2-2-2
*LOG IF ANY ROUNDS WERE MISSED FOR (A). ON (B) & (C) GO AS HEAVY AS POSSIBLE FOR ALL SETS.
**RAMP WOD**
(A) EVERY 2 MIN FOR 16 MIN:
5 SNATCH @ 70% 1RM *TOUCH & GO
(B) SNATCH PUSH PRESS 10-10-10
*LOG IF ANY ROUNDS WERE MISSED ON (A). ON (B) FIND A HEAVY SET OF 10 THEN COMPLETE 3 TOTAL SETS AT THE SAME LOAD.
5 SNATCH @ 70% 1RM *TOUCH & GO
(B) SNATCH PUSH PRESS 10-10-10
*LOG IF ANY ROUNDS WERE MISSED ON (A). ON (B) FIND A HEAVY SET OF 10 THEN COMPLETE 3 TOTAL SETS AT THE SAME LOAD.
- 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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