7/18/2018

Functional Fitness

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Happy Hump Day. Last day of training before a much deserved rest day tomorrow. For the work capacity piece, shoot for about a 6" deficit, or a height at which you can hit about 8-10 for a max effort set. Scale as necessary. 

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

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A. Strength

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

B. Work Capacity

For time: 50 parallete HSPU, 15 min time cap

Every break, 20/15 cal AAB

C. Metcon

5 RFT

10 power snatch (115/75), 10 burpee BJO (30/24), 1 rope climb, 1 legless rope climb, run 200m

D. Gymnastics

15 EMOM, alternating

5 bar MU, 20 pistols, 50 DU

E. Accessory

Banded BB pendlay row 3x8

Tempo pull-up (3333) 3x5

Parallete L-sit hold 3x30s

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#cronusfit #rltw #besomebody #earnit #paytheman