12/24/2018

Functional Fitness

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Happy holidays, homies. Take advantage of our holiday sale and get 25% off everything in the store. We’ve got two more weeks of training and then a deload week to end up this off-season cycle. We’ll start a 6 week Crossfit Open cycle once this cycle is wrapped up. Like Thanksgiving week, we’ll offer gymnastics/low equipment training options as well.

A/B/C mandatory. D is optional.

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A. Strength

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

B. Metcon

"12 days of Cronus"

1 - 30 DU
2 - Snatch (175/115)
3 - Muscle up
4 - Devils Press (70/50)
5 - HSPU
6 - Burpee box jump over (30/24)
7 - C2BPU
8 - Thruster (95/65)
9 - cal AAB
10 - T2B
11 - Power clean (175/115)
12 - Shoulder to overhead (175/115)

C. Accessory

BB Good morning 3x8

Weighted GHDSU 3x12

Weighted chin up 3x6

Single leg KB RDL 3x10

D. Work Capacity

Row/ski for max cals4 rounds 5:00 on/2:00 off

Alternatively:,

8 RFT, rest 2:00

Run 400m, 10 burpees, 20 jump lunges (total)

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#cronusfit #rltw #besomebody #earnit #paytheman