***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
BAR MUSCLE UP - WARM UP TECHNIQUE
THRUSTER - WARM UP TO WOD LOAD
THRUSTER - WARM UP TO WOD LOAD
3) W.O.D
(A) MUSCLE CLEAN 3-3-3
(B) FOR TIME:
12 THRUSTER #135
3 BAR MUSCLE UP
9 THRUSTER
6 BAR MUSCLE UP
6 THRUSTER
9 BAR MUSCLE UP
3 THRUSTER
12 BAR MUSCLE UP
*LOG LOADS ACCOMPLISHED FOR (A), USE THE SAME LOAD FOR ALL SETS. ALSO LOG TIME TO COMPLETE (B).
(A) MUSCLE CLEAN 3-3-3
(B) FOR TIME:
12 THRUSTER #135
3 BAR MUSCLE UP
9 THRUSTER
6 BAR MUSCLE UP
6 THRUSTER
9 BAR MUSCLE UP
3 THRUSTER
12 BAR MUSCLE UP
*LOG LOADS ACCOMPLISHED FOR (A), USE THE SAME LOAD FOR ALL SETS. ALSO LOG TIME TO COMPLETE (B).
- 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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