CrossFit – Tue, Jan 10
New podcast is live. Episode 10. Part 1
https://podcasts.apple.com/us/podcast/gather-grind-grow/id1589481492?i=1000591350606
Part 2
https://podcasts.apple.com/us/podcast/deep-roots-nutrition-podcast/id1550178154?i=1000591348043
Performance & Fitness
Front Foot Elevated Split Squat (3 Sets: 6 Reps each leg)
Supinated Pull Up (3 Sets: 6-8 Reps)
Coach’s Notes: These are Strict. Add weight if needed to make it more challenging.
Performance
Metcon (5 Rounds for reps)
Complete a round every 3:00 x 5 Rounds:
15/12 Calorie Row
12 Toes to Bar
9 Hang Power Clean (135/95)
Coach’s Notes: Record each round.
Fitness
Metcon (5 Rounds for reps)
Complete a round every 3:00 x 5 Rounds:
15/12 Calories on any machine
12 Sit-ups
12 Double DB Hang Power Cleans (40/30)
Coach’s Notes: Go slightly heavier than 2 weeks ago.