***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
BENCH PRESS - WARM UP TO WOD LOAD IN SETS OF 3
POWER SNATCH - WITH A SEPARATE BAR WARM UP TO ~70% 1RM DURING BENCH PRESS WARM UP
POWER SNATCH - WITH A SEPARATE BAR WARM UP TO ~70% 1RM DURING BENCH PRESS WARM UP
3) W.O.D
WITH A RUNNING CLOCK
0:00 - 10:00
WORK UP TO A 1RM POWER SNATCH
10:00 - ??:??
10-8-6-4-2 FOR TIME:
BENCH PRESS @BW (BODY WEIGHT)
RING MU
*LOG LOAD ACCOMPLISHED FOR POWER SNATCH 1RM (HEAVY FOR THE DAY IS ACCEPTABLE NO NEED TO TRY AND PR), AND ALSO LOG TIME TO COMPLETE COUPLET (SUBTRACT THE INITIAL 10 MINS).
0:00 - 10:00
WORK UP TO A 1RM POWER SNATCH
10:00 - ??:??
10-8-6-4-2 FOR TIME:
BENCH PRESS @BW (BODY WEIGHT)
RING MU
*LOG LOAD ACCOMPLISHED FOR POWER SNATCH 1RM (HEAVY FOR THE DAY IS ACCEPTABLE NO NEED TO TRY AND PR), AND ALSO LOG TIME TO COMPLETE COUPLET (SUBTRACT THE INITIAL 10 MINS).
- 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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