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  1. Dinner and food totals

    Had salmon for dinner with a tad of mayo and siracha
    Pecans
    Ham and CHeese Rollups
    Protein Shake
    Coffee with Cream
    ==============
    18 grams of carbs
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  2. Todays crossfit and food

    • Strength – 15 min to build to a heavy power clean – No more than 3 attempts @ a 1RM. Suggested reps/sets to hit as you increase weight. 5 @ 50% / 3 @ 60% / 2 @ 70% / 2 @ 80% / 1 @ 90% / 1 @ 95% / Attempts 1RM
    • Conditioning – AMRAP12 – “Wind Mill”
      • 20 Double Unders – (Sx = :30 of attempts)
      • 3 Power Cleans @ 75% of heaviest lift from above
      • Coach’s Note *** Weight should be heavy enough that touch and go reps are a challenge and most likely you will be doing singles. If you are competent
    ...
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