7/20/2018

Functional Fitness

_________________________________________________

Happy Friday. Something a little different for today's work capacity piece. We're throwing some decently heavy snatches into the mix. Think about a good strategy and pace that you're going to attack this piece with. If you go too hard on the burpee box jump over's, you risk missing a snatch and ultimately doing more BBJO's. Enjoy this piece and be strategic with your pacing. 

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

_________________________________________________

A. Strength

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

B. Work Capacity

For time: 100 burpee BJO (24/20), 20 min cap

Every minute, including 0:00, 1 squat snatch @ 80% 1RM, every miss, add 10 BBJO to total

C. Interval

AAB 9x30/25cal, rest 1:00

Compare to week 2

D. Gymnastics

5 RFT, rest 1:30 between rounds

20 pull up, run 200m

E. Accessory

KB Single leg RDL 3x10

Band face pull 3x20

Box jump 5x3 AHAP

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman