***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
SNATCH BALANCE - WARM UP TO A MEDIUM 3 REP SET THEN BEGIN (A).
3) W.O.D
(A) SNATCH BALANCE 3-3-3-3-3
(B) EVERY 90 SEC 15 MINS (10 RDS):
FIRST 90 SEC - 8 JUMP OVER BOX 24" + 1 SQUAT SNATCH 80% 1RM
SECOND 90 SEC - 8 JUMP OVER BOX 24" + 2 TOUCH & GO SQUAT SNATCH 80% 1RM
...CONTINUE TO ALTERNATE EACH 90 SEC UNTIL 15 MINS IS UP.
(C) 3 X MAX TIME - WEIGHTED SUPINE PLANK 25% BODY WEIGHT
*LOG LOADS ACCOMPLISHED AND USED FOR (A) AND (B), THOUGHTS ON (B), AND COMPLETE (C) FOR QUALITY, PLACE LOADING AT HIP.
(B) EVERY 90 SEC 15 MINS (10 RDS):
FIRST 90 SEC - 8 JUMP OVER BOX 24" + 1 SQUAT SNATCH 80% 1RM
SECOND 90 SEC - 8 JUMP OVER BOX 24" + 2 TOUCH & GO SQUAT SNATCH 80% 1RM
...CONTINUE TO ALTERNATE EACH 90 SEC UNTIL 15 MINS IS UP.
(C) 3 X MAX TIME - WEIGHTED SUPINE PLANK 25% BODY WEIGHT
*LOG LOADS ACCOMPLISHED AND USED FOR (A) AND (B), THOUGHTS ON (B), AND COMPLETE (C) FOR QUALITY, PLACE LOADING AT HIP.
- 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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