12/14/18

Functional Fitness

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It’s Friday. We’re getting close to the holidays, so avoid putting on extra fat by keeping consistent with your training. Hopefully your legs have recovered enough to put up with the heavy volume today. If not, feel free to modify the cleans by making them powers. Enjoy the 5K row at the end today.

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

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A. Oly

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

B. Interval

5 RFT, rest 1:00

12 cal AAB, 9 squat clean (135/95), 6 bar MU

C. Accessory

BB RDL + shrug at top 3x10

Plank hold 3x60s

I/Y/T 3x10

Ring row 3x15

D. Gymnastics

12 min EMOM

Must be unbroken

12 C2BPU, 20 pushups, 15 GHDSU

E. Work Capacity

Row 5k for time

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#cronusfit #rltw #besomebody #earnit #paytheman