1/22/2019

Functional Fitness

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Tuesday coming in hot. On the metcon today, we’re doing an ascending ladder. Again, we want to test and improve on our ability to cycle relatively light weights and learn how to manage fatigue with higher rep sets.

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

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A. Oly

10 EMOM - 1 squat snatch @ 80-85%

B. Metcon

10 AMRAP

10 power snatch (115/75)
10 thruster (115/75)
10 cal row

Add 2 reps each round

C. Metcon

15 AMRAP

Run 200m, 30 WB (30/20), Row 250m, 30 pull-up

D. Work Capacity

Row 2K for time

EMOM, 5 burpees over rower

E. Accessory

I/Y/T 3x10

Tempo pull up (3333) 3x5

Single arm DB overhead lunge 3x10 ea leg
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#cronusfit #rltw #besomebody #earnit #paytheman