CrossFit – Fri, Jan 13
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
Power Clean + Hang Squat Clean + Jerk (1 Complex every 1:30 x 5 Sets)
Fitness
Metcon (Weight)
1 KB Complex every 1:30 x 5 Sets:
10 Russian KBS + 5 Goblet Squats w/ 1 sec. pause in the bottom
Performance & Fitness
Metcon
EMOMx15:00
Interval 1: 10 Death March Steps
Interval 2: 10-15 Heavy Wall Balls
Interval 3: 45 Seconds Max Shuttle Runs
Coach’s Notes: Start at a moderate weight and build to an 8/10 RPE.