***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
CLEAN & JERK - WARM UP TO 70% THEN BEGIN (A)
SUMO DEADLIFT HIGH PULL - WARM UP WITH C&J STOP AT 115 IN SETS OF 5 REPS.
SUMO DEADLIFT HIGH PULL - WARM UP WITH C&J STOP AT 115 IN SETS OF 5 REPS.
3) W.O.D
(A) EVERY 2 MIN FOR 10 MIN:
1 CLEAN & JERK *FINISH AT OR NEAR 1RM AND START AT ~70% 1RM
(B) 15-12-9-6-3:
SUMO DEADLIFT HIGH PULL #95
BURPEE OVER BAR
*LOG ALL LOADS FOR (A). GO HARD ON (B) AND LOG TIME TO COMPLETE.
1 CLEAN & JERK *FINISH AT OR NEAR 1RM AND START AT ~70% 1RM
(B) 15-12-9-6-3:
SUMO DEADLIFT HIGH PULL #95
BURPEE OVER BAR
*LOG ALL LOADS FOR (A). GO HARD ON (B) AND LOG TIME TO COMPLETE.
- 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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