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Wednesday…12/13/17

Mindset:

“There is only one way to avoid criticism: do nothing, say nothing, and be nothing.”
–Aristotle

*******

Nutrition:

According to Eat This blog, the best foods for CrossFitters are:
Lentils (I will disagree that this is for everyone. Only eat if you do well with them)
Bananas
Coconut oil
Nuts and Seeds
Sweet Potatoes
Bananas with Peanut Butter (UMMMM sub that with some almond butter)
Eggs
Rice
Almond Butter
Oatmeal! Hey….. Marc

*******

Movement:

A. Warmup:
Thoracic spine and shoulder mobility with foam roller and bar

B. Weightlifting:
15 Mins to Establish a 10-rep Thruster

*Must be cycled

C. Metcon:
5 Minute EMOM –
10 Thrusters (95/65) (RX+115/75)
Max Pull-Ups (RX+ C2B) during remainder of time

– Class will rest 5 minutes –

3 RFT:
10 OHS (Weight you used for thrusters)
10 T2B

*******

Recovery:

500m row or 1000m bike

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