8/14/2018

Functional Fitness

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Happy Tuesday. Work up to a heavy single on today's snatches. Like yesterday, base the wave percentages off of how you're feeling/weight you work up to. The reps are more important than the weights. For the Gymnastics piece, we're doing a "Death by C2BPU". Start at 0:00 with 2 C2BPU and increase by 2 per minute. In your "rest" period between sets, hop on the assault bike and bike for max cals. Your score is the combination of highest set of pull ups achieved + total calories. Obviously a couple ways to approach this workout, so come up with a good strategy and execute. Enjoy

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

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A. Oly

Snatch - 2@85%, 1@87.5, 1@92.5, 2@87.5, 1@95, 1@97.5, 2@90, 1@100

B. Work Capacity

For time: 100 OHS (115/75), 20 min cap

Every 1:00, including 0:00, 30 DU

C. Interval

Row 5x1k, rest 2:00

Compare to week 5

D. Gymnastics

Death by C2BPU (start at 2, increase by 2 reps EMOM)

While resting, AAB for max cals 

E. Accessory

Banded face pull 3x20

Pendlay row 3x6 AHAP

Weighted pull up 3x6

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#cronusfit #rltw #besomebody #earnit #paytheman