***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SNATCH - WARM UP TO 70% 1RM
3) W.O.D
(A) EVERY 90 SEC FOR 12 MIN:
3 SQUAT SNATCH @70% 1RM
(B) BEHIND THE NECK SNATCH GRIP PUSH PRESS 10-10-10
(C) 100 EACH SINGLE LEG BANDED HAMSTRING CURLS
*LOG LOAD USED FOR (A). FOR (B) THE SAME LOAD SHOULD BE USED FOR ALL SETS, AND IT SHOULD BE CHALLENGING TO GET 10. COMPLETE (C) FOR QUALITY AS QUICKLY AS POSSIBLE TO ELICIT A "GOOD BURN".
3 SQUAT SNATCH @70% 1RM
(B) BEHIND THE NECK SNATCH GRIP PUSH PRESS 10-10-10
(C) 100 EACH SINGLE LEG BANDED HAMSTRING CURLS
*LOG LOAD USED FOR (A). FOR (B) THE SAME LOAD SHOULD BE USED FOR ALL SETS, AND IT SHOULD BE CHALLENGING TO GET 10. COMPLETE (C) FOR QUALITY AS QUICKLY AS POSSIBLE TO ELICIT A "GOOD BURN".
- 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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