8/1/2018

Functional Fitness

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Hump Day. Get after today's training and enjoy the recovery day tomorrow. Nothing crazy today, just a lot of work for the work capacity piece. Keep a steady pace on the step overs and work on keeping a high turn over pace on your DB snatches. 

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

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A. Strength

DL - 4@80, 2@85, 2@90, 4@85, 2x2@92.5, 4@90

B. Work Capacity

For time: 100 DB box step over (70/50). 25 min cap

Every 1:00, inclduing 0:00, 5 DB Snatch (70/50)

C. Metcon

3 RFT

10 HSPU, 20 GHDSU, 30 thrusters (65/45)

D. Gymnastics

4 RFT, rest 2:00

50 DU, 25 C2BPU

E. Accessory

Pendlay row 3x6 AHAP

Pegboard ascents 3x2

BB front rack walking lunges 3x10 ea leg

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#cronusfit #rltw #besomebody #earnit #paytheman