***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
CLEAN & JERK - WARM UP TO WOD LOAD.
3) W.O.D
(A) EMOM.15:
MIN 1 - 15 CAL BIKE
MIN 2 - 10 CLEAN & JERK #115 OR 50% - 55% 1RM *
MIN 3 & 4 - REST
...REPEAT THE SEQUENCE 4 ADDITIONAL TIMES (20 MINS).
(B) BUY OUT - RUN 1 MILE.
*COMPLETE (A) AND LOG ANY THOUGHTS ON PERFORMANCE. CLEAN & JERKS SHOULD BE TOUCH & GO. COMPLETE (B) AT 80% EFFORT.
MIN 1 - 15 CAL BIKE
MIN 2 - 10 CLEAN & JERK #115 OR 50% - 55% 1RM *
MIN 3 & 4 - REST
...REPEAT THE SEQUENCE 4 ADDITIONAL TIMES (20 MINS).
(B) BUY OUT - RUN 1 MILE.
*COMPLETE (A) AND LOG ANY THOUGHTS ON PERFORMANCE. CLEAN & JERKS SHOULD BE TOUCH & GO. COMPLETE (B) AT 80% EFFORT.
- 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) RXd. This was 🔥🔥🔥. Last round of C&J just under 1min.
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