***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
HANG POWER SNATCH
3) W.O.D
(A) HANG POWER SNATCH 3-3-3-3
(B) FRONT RACK ALTERNATING STEP UP #95 MINIMUM / 20" BOX 16-16-16-16
(C) ALTERNATING DUMBBELL PUSH PRESS 16-16-16-16
(D) 5 MIN MAX - WEIGHTED STRICT PULL UP #30
*FOR (A) USE 80% 1RM AND UP FOR ALL SETS. ON (B) AND (C) USE A LOAD THAT MAKES IT CHALLENGING BUT NOT IMPOSSIBLE TO ACHIEVE THE REQUIRED REPS. REST 90SEC TO 2 MIN BETWEEN ALL SETS. LOG REPS COMPLETED FOR (D) AS WELL.
(A) HANG POWER SNATCH 3-3-3-3
(B) FRONT RACK ALTERNATING STEP UP #95 MINIMUM / 20" BOX 16-16-16-16
(C) ALTERNATING DUMBBELL PUSH PRESS 16-16-16-16
(D) 5 MIN MAX - WEIGHTED STRICT PULL UP #30
*FOR (A) USE 80% 1RM AND UP FOR ALL SETS. ON (B) AND (C) USE A LOAD THAT MAKES IT CHALLENGING BUT NOT IMPOSSIBLE TO ACHIEVE THE REQUIRED REPS. REST 90SEC TO 2 MIN BETWEEN ALL SETS. LOG REPS COMPLETED FOR (D) AS WELL.
- 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) 145 3RM *FORM OVER LOAD
ReplyDeleteB) @105 COMPLETED
C) COMPLETED W/ 50s