09.18.2017

Monday September 18th is our first nutrition class. .

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We will be covering the fundamentals and digging into what macronutrients are, how to determine if your getting enough and what’s right for your body. Pre and post workout meal tips as well! .

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Each class we will be building on the previous session eventually getting into more specifics.

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Bean Scene headquarters at the landmark building @ 5pm!! Free for Temenos Athletes, $10 drop in for others!

#nutrition #sportsnutrition #temenosathletics #rhn #crossfitnutrition

Warm-up:

Run or Row 600m, then 2 rounds :

10 seated false grip ring row

10 slow and controlled scapular push up

10 bench dips

10 jumping squat

Mobility:

1. Pigeon pose or wall squat
2. Banded pull apart OH + CHEST 2x 10 each

   (5-8:00)

   With empty bar, 5 sets of 2 of each: Snatch shrug, Snatch pull, power snatch, squat snatch, OHS

Weightlifting:

EMOM for 12:00

1. 1 Snatch pull + 1 Hang Power snatch + 1 Hang Squat snatch (unbroken, building to AHASP)
2. 1-3 Muscle up or progression (kip, transition) or 6 strict Ring dips

Conditioning:

AMRAP 8:00

8 Push up (STRICT!!)

8 Power Snatch

8 Overhead squats

8 V-Sit

RX: 75/55

RX+ : 115/75