***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
POWER SNATCH - TOUCH & GO
3) W.O.D
FOR MAX REPS AND LOAD - 5 ROUNDS OF:
90 SEC MAX - BIKE CAL
90 SEC MAX - DUs
90 SEC - 4 TOUCH & GO POWER SNATCH REPS *ASCENDING LOADS
2 MIN - REST *ADJUST LOAD
*FINISH WITH A HEAVY TOUCH & GO 4RM.
*START FIRST ROUND AT 60 - 70% 1RM, GO UP EACH ROUND FROM THERE.
*LOG TOTAL REPS FOR ALL.
FOR MAX REPS AND LOAD - 5 ROUNDS OF:
90 SEC MAX - BIKE CAL
90 SEC MAX - DUs
90 SEC - 4 TOUCH & GO POWER SNATCH REPS *ASCENDING LOADS
2 MIN - REST *ADJUST LOAD
*FINISH WITH A HEAVY TOUCH & GO 4RM.
*START FIRST ROUND AT 60 - 70% 1RM, GO UP EACH ROUND FROM THERE.
*LOG TOTAL REPS FOR ALL.
- 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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