WOD Thursday December 9/10


WOD


3 Rep Max Front Squat


A.
3 Rounds for time


8 Front Squats (85%-90%) of your 3RM
400M Row


B.
3 Attempts at MAX rep pull ups
MAX rep weighted sit ups X 3



2 comments:

Dawson said...

Post WOD fuel WOMEN:

Above 16% - 30g PRO;10g CHO
12-16% - 30g PRO; 20g CHO
Below 12% - 30g PRO; 30g CHO

Post WOD fuel MEN:

Above 12% - 40g PRO; 10g CHO
8 - 12% - 40g PRO; 25g CHO
Below 8% - 40g PRO; 40g CHO

% = body fat

Eat a balanced PRO, CHO, FAT meal approx 1 hour after the post-WOD meal.

(PRO - protein; CHO - carbohydrate)

Examples of CHO @ ~10g:
1/2 banana
little more than 1/2 cup apple sauce
approx 2 oz sweet potato

Titia said...

Wow, the morning mist over the crossfit gym. This is like Algonquin Park, but better.