***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
POWER CLEAN - WARM UP TO 75@ 1RM IN SETS OF 3.
3) W.O.D
EMOM.24 MIN:
MIN 1 - 12 CAL ROW
MIN 2 - 8 BOX JUMP 36"
MIN 3 - 4 POWER CLEAN @ 75% 1RM
...REPEAT UNTIL 24 MINS IS COMPLETE.
*LOG IF YOU MISSED ANY MINS AND LOAD USED. SCALE AS NEEDED.
MIN 1 - 12 CAL ROW
MIN 2 - 8 BOX JUMP 36"
MIN 3 - 4 POWER CLEAN @ 75% 1RM
...REPEAT UNTIL 24 MINS IS COMPLETE.
*LOG IF YOU MISSED ANY MINS AND LOAD USED. SCALE AS NEEDED.
**RAMP WOD**
EMOM.18 MIN:
MIN 1 - 10 CAL ROW
MIN 2 - 8 BOX JUMP 24"
MIN 3 - 4 POWER CLEAN @ 75% 1RM
...REPEAT UNTIL 24 MINS IS COMPLETE.
*LOG IF YOU MISSED ANY MINS AND LOAD USED. SCALE AS NEEDED.
MIN 1 - 10 CAL ROW
MIN 2 - 8 BOX JUMP 24"
MIN 3 - 4 POWER CLEAN @ 75% 1RM
...REPEAT UNTIL 24 MINS IS COMPLETE.
*LOG IF YOU MISSED ANY MINS AND LOAD USED. SCALE AS NEEDED.
- 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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