***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
SNATCH - WARM UP COMPLEX THEN BEGIN WORK SETS.
3) W.O.D
(A) COMPLEX MAX 1-1-1-1-1-1
3 SNATCH PULL DOWN (PANDA)
1 FULL SNATCH
1 OVERHEAD SQUAT
(B) EVERY 2MIN FOR 12MIN:
3 POWER SNATCH @70%1RM
10 C2B PULL UP
(C) 4 X 15 WTD BACK EXT - CHOOSE LOADING
*LOG ALL WORK SETS FOR (A) AND FINISH AT A COMPLEX MAX. FOR (B) USE 70% OF LAST LOGGED SNATCH 1RM. COMPLETE (C) FOR QUALITY NOT TIME
3 SNATCH PULL DOWN (PANDA)
1 FULL SNATCH
1 OVERHEAD SQUAT
(B) EVERY 2MIN FOR 12MIN:
3 POWER SNATCH @70%1RM
10 C2B PULL UP
(C) 4 X 15 WTD BACK EXT - CHOOSE LOADING
*LOG ALL WORK SETS FOR (A) AND FINISH AT A COMPLEX MAX. FOR (B) USE 70% OF LAST LOGGED SNATCH 1RM. COMPLETE (C) FOR QUALITY NOT TIME
- 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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