1/11/2019

Functional Fitness

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Happy Friday. A couple good pieces testing a several modalities. Take the time and develop a good strategy and figure out pacing strategies.

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

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A. Oly

10 EMOM, 2 C+J @75-80%

B. Metcon

11 AMRAP

50 front squat (95/65)

50 shoulder to overhead (95/65)

50 cal row

50 T2B

C. Metcon

9 AMRAP

100 DU

50 burpees

25 HSPU

5 ring muscle up

D. Conditioning

20 min E5MOM (4 rounds)

200m shuttle - 25m down and back

E. Accessory

Bottom up KB press 3x10

Weighted pullup 3x6

Wall facing shoulder tap 3x10 ea arm
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Deload option

A. Strength

Front squat 4x8 @ 60%

B. Metcon

4 RFT

30 WB (20/14), 50 DU, 30 BJ (24/20)

C. Accessory

Tempo pullup (3333) 3x5

DB lateral raise 3x10

Strict T2B 3x10

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#cronusfit #rltw #besomebody #earnit #paytheman