***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
SQUAT SNATCH - WARM UP TO LOAD FOR (A)
3) W.O.D
(A) EVERY 90 SEC / 15 MINS:
3 SQUAT SNATCH @70% 1RM *TOUCH & GO PREFERRED NOT REQUIRED
(B) FRONT SQUAT 5-5-5-5 @ 80% 1RM
(C) 5 X 10 - STRICT TOES TO BAR
*COMPLETE (A) AND NOTE ANY MISSES OR DIFFICULTIES, AS WELL AS LOAD USED. COMPLETE (B) WITH ~3 MIN REST BETWEEN SETS. FEEL FREE TO COMPLETE SETS OF (C) BETWEEN SETS OF (B) BUT REST NO LESS THAN 2 MINS AFTER COMPLETING A SET OF (C) BEFORE ATTEMPTING A SET OF (B).
3 SQUAT SNATCH @70% 1RM *TOUCH & GO PREFERRED NOT REQUIRED
(B) FRONT SQUAT 5-5-5-5 @ 80% 1RM
(C) 5 X 10 - STRICT TOES TO BAR
*COMPLETE (A) AND NOTE ANY MISSES OR DIFFICULTIES, AS WELL AS LOAD USED. COMPLETE (B) WITH ~3 MIN REST BETWEEN SETS. FEEL FREE TO COMPLETE SETS OF (C) BETWEEN SETS OF (B) BUT REST NO LESS THAN 2 MINS AFTER COMPLETING A SET OF (C) BEFORE ATTEMPTING A SET OF (B).
- 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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