Today I did a variation of a workout from James Fitzgerald "OPT" blog, one of the best Crossfitters out there.
Work up to 1 heavy rep of snatch balance 195lb
rest 5min
2 L-sit rope climbs
rest 5min
1 round "Bear Complex" 155lb
rest 5min
2 L-sit rope climb
Post workout nutrition
1 banana (30g carbs)
4oz roast beef (28g protein)
1 hour later balanced meal of carbs, protein, and fat x 2-3
Heres some good post workout nutrition (sweet potato), trying to get in a lot of carbs on competition day.
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