***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
CLUSTER - WARM UP TO 60% THRUSTER 1RM
3) W.O.D
(A) AMRAP.15 MIN:
1 CLUSTER @60% 1RM THRUSTER
1 BAR MUSCLE UP
2 CLUSTER @60% 1RM THRUSTER
2 BAR MUSCLE UP
3 CLUSTER @60% 1RM THRUSTER
3 BAR MUSCLE UP
.... AND SO ON UNTIL 15 MINS IS UP.
(B) BUY OUT - 100 BANDED FACE PULLS
*LOG TOTAL REPS COMPLETED FOR (A) AND COMPLETE (B) FOR QUALITY NOT TIME.
1 CLUSTER @60% 1RM THRUSTER
1 BAR MUSCLE UP
2 CLUSTER @60% 1RM THRUSTER
2 BAR MUSCLE UP
3 CLUSTER @60% 1RM THRUSTER
3 BAR MUSCLE UP
.... AND SO ON UNTIL 15 MINS IS UP.
(B) BUY OUT - 100 BANDED FACE PULLS
*LOG TOTAL REPS COMPLETED FOR (A) AND COMPLETE (B) FOR QUALITY NOT TIME.
**RAMP WOD**
(A) AMRAP.15 MIN:
1 CLUSTER #75
1 C2B PULL UP
2 CLUSTER
2 C2B PULL UP
3 CLUSTER
3 C2B PULL UP
.... AND SO ON UNTIL 15 MINS IS UP.
(B) BUY OUT - 100 BANDED FACE PULLS
*LOG TOTAL REPS COMPLETED FOR (A) AND COMPLETE (B) FOR QUALITY NOT TIME.
- 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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