***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
SNATCH - WARM UP COMPLEX TO A MEDIUM LOAD THEN BEGIN (A)
3) W.O.D
(A) COMPLEX EVERY 2 MIN FOR 12 MIN:
3 SNATCH PULL DOWN (PANDA PULL)
1 SULL SNATCH
1 SNATCH BALANCE
(B) 10-9-7-6-5-4-3-3 FOR TIME:
FRONT SQUAT @ 70% 1RM
+ 5 WEIGTHED PULL UP EACH REP ROUND AND AFTER FINAL SET.
*LOG LOADS ACHEIVED FOR (A), FINISH AT A COMPLEX MAX. FOR (B) LOG LOAD USED AND LOAD USED FOR WEIGHTED PULL UPS, A DUBBEELL PLACED BETWEEN LEGS IS ACCEPTABLE.
3 SNATCH PULL DOWN (PANDA PULL)
1 SULL SNATCH
1 SNATCH BALANCE
(B) 10-9-7-6-5-4-3-3 FOR TIME:
FRONT SQUAT @ 70% 1RM
+ 5 WEIGTHED PULL UP EACH REP ROUND AND AFTER FINAL SET.
*LOG LOADS ACHEIVED FOR (A), FINISH AT A COMPLEX MAX. FOR (B) LOG LOAD USED AND LOAD USED FOR WEIGHTED PULL UPS, A DUBBEELL PLACED BETWEEN LEGS IS ACCEPTABLE.
- 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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