Under 4

Work

3 RFT
Hang Power Clean x 15
Burpees x 15

Rx weight on this (for us) will be 95#/65#.
This workout should be done in under 4 min
and under 3 is possible.

Crossfit mainsite @ 135 here
Insular done @ 95 here

Importance of Nutrition (Pre-Workout) - From Crossfit Santa Clara website

What should you eat before you come in? Should you eat? Should you not eat? These are all very good questions that I will try to sum up based on my opinions and what I have seen from thousands of workouts completed by our members.

Do you ever feel like some days you are just "on" and others not so much? A lot of this has to do with pre-workout meals obviously in conjunction with sleep/stress/schedule ect. The most controllable thing here though is what you put in your mouth before you walk into the gym. I'll never forget, I was talking to a member a long long time ago and I asked them what they had had to eat that day. The gentlemen simply responded with, I have had a cup of coffee and half a donut. This blew my mind, it was 3 in the afternoon? Aside from the nutrition/burning food argument here there is also the simple fact that he had no fuel for his workout. It's like driving a Ferrari and putting the cheapest gas in it before a race. why? Make sure that whatever you fuel yourself with contributes to your long term goals in addition to your goals for that day.

1st off, please always eat "something" before you come in. "Something" has to be defined. "Something" is not a cup of coffee and a scone, it also isn't a banana and orange juice. However, the limits are almost endless when choosing a pre-workout meal. Based on what I have seen and personally felt. I always encourage everyone to have a protein, carb, and fat in their pre workout meal. A good example would be an apple some beef jerky and some almonds. Another good example could be 2 eggs 2 pieces or bacon and half a banana.

These are just examples. At times though it is challenging to get this type of food. I hear it all the time, "I was at work, things were crazy and I haven't eaten in 6 hours." This individual will generally come in with little energy and often times feels faint during the workout (those of you who do this know what I mean).

Here is my recommendation. Eat regularly throughout the day (this is not a talk on nutrition most of you know what we want you to eat). 1 hour or so before coming into the gym find a fuel source that works for you. Grab some almonds or any other type of nut, grab some jerky/string cheese/tuna/deli meat/eggs/ or any other protein, company this with a little fruit/veggies/ or even perhaps your favorite piece of wheat bread (not perfect but it will do).