***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SQUAT CLEAN - WARM UP TO WOD LOAD
3) W.O.D
(A) 4 EFFORTS EACH FOR TIME:
400M RUN
5 SQUAT CLEAN 165
5 BURPEE OVER BOX 24"
REST 2 MIN
(B) BUY OUT - 100 PRESS BB ONLY (CLEAN GRIP)
*FOR (A) LOG TIMES FOR EACH EFFORT, THESE ARE MEANT TO BE SPRINTS, DON'T PACE. GO AS HARD AS YOU CAN FOR AS LONG AS YOU CAN AND THAT INCLUDES EACH RUN. ON (B) GO TO FAILURE EACH SET UNTIL 100 REPS ARE COMPLETE. ALTERNATE YOUR SETS FROM FRONT RACK AND BEHIND THE NECK.
400M RUN
5 SQUAT CLEAN 165
5 BURPEE OVER BOX 24"
REST 2 MIN
(B) BUY OUT - 100 PRESS BB ONLY (CLEAN GRIP)
*FOR (A) LOG TIMES FOR EACH EFFORT, THESE ARE MEANT TO BE SPRINTS, DON'T PACE. GO AS HARD AS YOU CAN FOR AS LONG AS YOU CAN AND THAT INCLUDES EACH RUN. ON (B) GO TO FAILURE EACH SET UNTIL 100 REPS ARE COMPLETE. ALTERNATE YOUR SETS FROM FRONT RACK AND BEHIND THE NECK.
- 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.
(A) 3:01 / 2:59 / 3:02 / 2:55
ReplyDelete(B) Complete