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WOD - Sunday, 9/30/201

WU: Bar Muscle Up Prep

A. Strength: Power Snatch (12:00)
Build to a heavy triple (1.1.1)

B. Conditioning:

For time, with you favorite workout buddy:

10-9-8-7-6-5-4-3-2-1 of:
Bar muscle-ups
Squat snatches

Rx = 96/65, (Official scaling is 65/45, Chin-over-bar-pull-ups)

* Athletes work one at a time, alternating after each full round.

So, Partner 1 will do 10 BMUs and 10 Snatches, then partner 2 does 10/10, then P1 does 9/9, P2 completes 9/9 and so on...

Time cap: 20 minutes

For official description click on the link below:

https://games.crossfit.com/workouts/teamseries/2018/5?division=502&workout_type=scaled

Extra Credit: Meal Prep

No successful athlete (or healthy person) leaves their nutrition/diet up for chance. Know what you eat and eat what you know. Set yourself up for success!
For optimal results, keep these three things in mind when you get to preppin':

  • Eat real food.
  • Mostly plants.
  • Not too much.

Get your macros right! Its actually pretty simple.

  • Carbs: My favorite carbs are the dark green veggies: Asparagus, brussle sprouts, broccoli. Of course sweet potatoes when you need more carbs. I suggest you leave the rice and bread out unless you are a serious athlete who needs the calories and not worrying about weight gain.
  • Proteins: Meat, fish, eggs, chicken, turkey. Grass fed whenever possible.
  • Fats: Avocado, olive oil, coconut oil, nuts and seeds (sparingly).
I want to challenge you to one week no refined sugar. That shit is poison. Can you do it?
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