***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
ALTERNATING (FRONT LEG) HANG POWER SPLIT SNATCH - WARM UP TO #115
3) W.O.D
(A) 5 EFFORTS FOR "WORKING" TIME:
3 X 60YD PRO SHUTTLE
6 ALTERNATING HANG SPLIT POWER SNATCH #115
REST 2 MIN
(B) TABATA - RING ROWS
*COMPLETE EFFORTS OF (A) WITH HIGH INTENSITY, PUSH THE ENVELOPE ON THE SHUTTLES AND GO UNBROKEN WITH YOUR SNATCHES. FOR (B) YOUR SCORE IS LOWEST REP COUNT IN ANY GIVEN ROUND.
3 X 60YD PRO SHUTTLE
6 ALTERNATING HANG SPLIT POWER SNATCH #115
REST 2 MIN
(B) TABATA - RING ROWS
*COMPLETE EFFORTS OF (A) WITH HIGH INTENSITY, PUSH THE ENVELOPE ON THE SHUTTLES AND GO UNBROKEN WITH YOUR SNATCHES. FOR (B) YOUR SCORE IS LOWEST REP COUNT IN ANY GIVEN ROUND.
- 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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