***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
SNATCH - WARM UP COMPLEX THEN BEGIN (A)
3) W.O.D
(A) SNATCH COMPLEX 7X1
3 SNATCH PULL DOWN *FROM BLOCK
1 SQUAT SNATCH *FROM BLOCK
1 OVERHEAD SQUAT
(B) EVERY 30 SEC FOR 10 MIN:
1 SQUAT SNATCH @ COMPLEX MAX FROM (A)
(C) FRONT SQUAT 5 X 5 @ 75%
REST 3 MIN BETWEEN SETS
*FOR (A) WORK TO A COMPLEX MAX AND LOG LOADS FOR ALL WORK SETS. COMPLETE (B) WITH EXCELLENT TECHNIQUE, THAT IS THE FOCUS AT THIS LOADING (MEDIUM).
3 SNATCH PULL DOWN *FROM BLOCK
1 SQUAT SNATCH *FROM BLOCK
1 OVERHEAD SQUAT
(B) EVERY 30 SEC FOR 10 MIN:
1 SQUAT SNATCH @ COMPLEX MAX FROM (A)
(C) FRONT SQUAT 5 X 5 @ 75%
REST 3 MIN BETWEEN SETS
*FOR (A) WORK TO A COMPLEX MAX AND LOG LOADS FOR ALL WORK SETS. COMPLETE (B) WITH EXCELLENT TECHNIQUE, THAT IS THE FOCUS AT THIS LOADING (MEDIUM).
- 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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