***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
SNATCH - WARM UP COMPLEX WITH LIGHT LOAD THEN BEGIN WORK SETS.
3) W.O.D
(A) COMPLEX 1-1-1-1-1
3 SNATCH PULL DOWN
1 FULL SNATCH
1 OVERHEAD SQUAT
(B) BACK SQUAT 6-6-6-6-6 @ 80% 1rm
(C) WITH A RUNNING CLOCK:
0-8 MIN > 21-15-9 OF:
DEADLIFT 225
BOX JUMP
HSPU
8 - 10 MIN > REST (LOAD BAR)
10 - 18 MIN > EMOM:
1 SNATCH @ COMPLEX MAX FROM (A)
*LOG LOADS FOR ALL SETS OF (A), LOAD USED FOR (B), AND TIME LOAD FOR (C).
(A) COMPLEX 1-1-1-1-1
3 SNATCH PULL DOWN
1 FULL SNATCH
1 OVERHEAD SQUAT
(B) BACK SQUAT 6-6-6-6-6 @ 80% 1rm
(C) WITH A RUNNING CLOCK:
0-8 MIN > 21-15-9 OF:
DEADLIFT 225
BOX JUMP
HSPU
8 - 10 MIN > REST (LOAD BAR)
10 - 18 MIN > EMOM:
1 SNATCH @ COMPLEX MAX FROM (A)
*LOG LOADS FOR ALL SETS OF (A), LOAD USED FOR (B), AND TIME LOAD FOR (C).
- 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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