***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
CLEAN & JERK - WARM UP TO (B) WOD LOAD THEN BEGIN SQUATS FOR (A)
3) W.O.D
(A) EMOM 10:
ODD - 2 BACK SQUAT @ 70%1RM
EVEN - 3 BACK SQUAT @70%1RM
(B) EVERY 90 SEC FOR 14 MIN (21 EFFORTS):
1 CLEAN & JERK @75% 1RM
*LOG IF ANY EFFORTS WERE MISSED ON EITHER AND LOADS USED.
ODD - 2 BACK SQUAT @ 70%1RM
EVEN - 3 BACK SQUAT @70%1RM
(B) EVERY 90 SEC FOR 14 MIN (21 EFFORTS):
1 CLEAN & JERK @75% 1RM
*LOG IF ANY EFFORTS WERE MISSED ON EITHER AND LOADS USED.
- 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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