11/23/2018

Functional Fitness

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Happy Black Friday. Hope everyone had a relaxing Thanksgiving with great food and family. Some great pieces on the program for today. If you can’t make it to the gym, the gymnastics piece can be done on any jungle gym at a local park.

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

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A. Oly

C+J 2+1@60%, 1x(2+1)@70%, 2x(2+1)@80%, 3x(2+1)@85%

B. Metcon

For time:1-2-...9-10 Sandbag over shoulder (150/100)

8 C2BPU, 50' BB overhead lunge (95/65) between rounds

C. Accessory

Bottom up KB Press 3x10

Weighted chin up 3x6

Banded march 3x:60s (hold KB in front rack)

Weighted plank 3x60s

D. Gymnastics4x3 min AMRAP, rest 2:00

20 Burpees to 6" target, 10 bar muscle up, AMRAP HSPU in remaining time

E. Work Capacity

Row/ski 6x1k, rest 2:00

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#cronusfit #rltw #besomebody #earnit #paytheman