***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SNATCH - DRILL TECHNIQUE
CLEAN - DRILL TECHNIQUE
CLEAN - DRILL TECHNIQUE
3) W.O.D
(A) SNATCH COMPLEX 1-1-1-1-1
COMPLEX IS: HANG POWER / FULL SQUAT / 2 OVER HEAD SQUATS
(B) CLEAN & JERK TOUCH & GO @ 70% 1RM 5-5-5-MAX REPS ON FINAL SET
(C) FRONT RACK BARBELL STEP UP 3 X 20 (EACH SET SAME LOAD) 20" BOX
*POST LOADS FOR ALL SETS AND MAX REPS ON FINAL SET OF (B). FOR (C) LOAD SHOULD BE A CHALLENGE TO COMPLETE SET OF 20. LOG LOAD USED.
COMPLEX IS: HANG POWER / FULL SQUAT / 2 OVER HEAD SQUATS
(B) CLEAN & JERK TOUCH & GO @ 70% 1RM 5-5-5-MAX REPS ON FINAL SET
(C) FRONT RACK BARBELL STEP UP 3 X 20 (EACH SET SAME LOAD) 20" BOX
*POST LOADS FOR ALL SETS AND MAX REPS ON FINAL SET OF (B). FOR (C) LOAD SHOULD BE A CHALLENGE TO COMPLETE SET OF 20. LOG LOAD 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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