Tuesday 170103

2017 Nutrition Challenge Coming up…

“Why Resolute When You Can Macrolute?!” 2017 Letrono nutrition challenge is on deck.
Are you ready to dial in your macros? Are you ready to fuel your training to be ready for The Open??
Are you ready to feel and look incredible??? Are you ready to make up words, like, Macrolute?..
Join us for a Q&A information meeting on Thursday, January 5th @ 6:15 in the yoga room.
We will go over rules, regulations, dates and the Beyond Super Fun that will be had by all! Sign ups are on the community board, we’d love to know who’s interested and coming.
Great way to set yourself up for success in 2017 CF Open 23 Feb.

Dynamic Warm-Up – Mobility
Prepare to for..

Oly:
Every 2:00 for 16 Minutes, 3 Misfit Snatch Complex, (Squat snatch + OHS , Hang squat snatch +OHS).
You can build throughout sets.

WOD:
3 Rounds:
Row 750/600m
10 Pistols Right Leg Heavy Farmer Carry 30 meters 10 Pistols Left Leg(Pistol Progression)
*Pick a Heavy weight you can carry without setting it down
20 Chest to Bar Pull-Ups/ Progression
Rest 2:00

* Scale weight and movement accordingly to maintain intensity with good mechanics through Rounds.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above, Please choose ONE of the following based on perceived weaknesses.

Strength:
Deadlift 3-3-3 @80%+ of 1RM

Met-Con
In 10 Minutes:
Bike 4/3k
5 Rope Climbs
Max Rep D-Ball/Stone Cleans 150/100lbs in Remaining time.

Just Work

Run 400m x 6
1:1 Rest

Accessory

Accumulate 7:00 of Kettlebell Farmer’s Carrys
11 Minute Cap.

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