CrossFit – Wed, Jan 11
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
“Blender” (AMRAP – Reps)
Beginning on a 6:00 clock, complete:
2 Rounds:
15 Snatches (75/55)
15 Burpee Box Jump Overs (24/20)
If completed before 6:00, add 4:00 to the clock and proceed to:
2 Rounds:
10 Snatches (135/95)
15 Burpee Box Jump Overs (24/20)
If completed before 10:00, add 4:00 to the clock and proceed to AMRAP until 14:00:
5 Snatches (165/115)
15 Burpee Box Jump Overs (24/20)
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAPx10:00
15 Burpee Box Jump Overs (24/20)
10 Double DB Push Press (50/35)
Performance & Fitness
Metcon
3 Sets:
2:00 on any machine at easy pace
10 Banded Face Pulls w/ 1 sec pause
6 Landmine RDL each leg (controlled)