11/14/2018

Functional Fitness

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Hump day. Lots of intervals today. The goal for intervals is to keep every round consistent - whether it’s the time or reps. Don’t go out too fast and red-line.

A/C/E mandatory. Choose B or D based on weaknesses and time.

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A. Strength

DL 1x3@ 70%, 1x3@80%, 1x3+@90%

B. Metcon

45-30-15

Thruster (45/35), Pull-up, Cal row

C. Accessory

Weighted chin up 3x6

Weighted pistol 3x10 ea leg

Pendlay row 3x6 AHAP

Strict HSPU 3x5 (5 second negatives)

D. Gymnastics Interval

4x3 AMRAP, rest 2:00 between rounds

15/12 cal AAB

100 DU

Max rep burpee bar muscle up in remaining time

E. Work Capacity

Run 4x800m, rest 2:00

Consistent - 10 seconds between rounds

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#cronusfit #rltw #besomebody #earnit #paytheman