9/29/2018

Functional Fitness

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Enjoy today's Suck Fest - it'll be a long grinder. Make sure you're taking advantage of the 5 min breaks between workouts and get some water/nutrition. 

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A. Strength

Tempo OHP (22X1) 5x3 @ 82.5%

B. Saturday Suck Fest

For time

1k row, 60 burpees, 40 DB box step overs (50/35's on 24/20" box)

Rest 5 min

10 min to find heaviest complex of power snatch + OHS + hang snatch + OHS + full snatch + OHS

Rest 5 min

5 RFT

10 DL, 8 Hang clean, 6 front squat, 4 shoulder to overhead (155/105)

Rest 5 min

For time

20 ring muscle ups

C. Strongman

Zercher carry 5x100'

D. Accessory

Bench 3x5 @ 75%

EZ Bar bicep curl 3x15

Close grip bench 3x12

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#cronusfit #rltw #besomebody #earnit #paytheman