***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
SQUAT CLEAN - WARM UP TECHNIQUE WITH DROP CLEANS 4 X 2
3) W.O.D
(A) 5 X 5 EACH ARM - TURKISH GET UP
(B) EVERY 2 MIN FOR 10 MIN:
3 SQUAT CLEAN + 1 JERK @ 70% 1RM
(C) EVERY 3 MIN FOR 18 MINS:
5 BACK SQUAT @ 80% 1RM
*FOR (A) WORK UP TO A HEAVY KB. FOR ALL (A/B/C) LOG LOADS USED FOR ALL WORKING SETS.
(B) EVERY 2 MIN FOR 10 MIN:
3 SQUAT CLEAN + 1 JERK @ 70% 1RM
(C) EVERY 3 MIN FOR 18 MINS:
5 BACK SQUAT @ 80% 1RM
*FOR (A) WORK UP TO A HEAVY KB. FOR ALL (A/B/C) LOG LOADS USED FOR ALL WORKING SETS.
- 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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