Functional Fitness

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Happy Monday and welcome to the third week of this cycle. We're dropping the reps on the waves, but going higher on the weights. For the work capacity piece today, run a 400 once your grip fails and you have to drop the bar. You can rest it on your legs or hip crease, but don't abuse the rests. 

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

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A. Strength

BS - 6@75, 4@80, 6@77.5, 4 @ 82.5, 6@80, 4@85

B. Work Capacity

For time: 100 hang squat clean (135/95), 15 min cap

Every break, run 400m

C. Metcon

50 cal row, 40 BJO (24/20), 30 C2BPU, 20 HSPU, 10 bar MU

D. Gymnastics

Accumulate 100 wall shoulder taps, rest as needed

E. Accessory

Tempo KB Goblet squat (AHAP) 4444 3x5

Weighted hip thrusts 3x8

Ring push-up plank hold 3x60s

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#cronusfit #rltw #besomebody #earnit #paytheman