11/27/2019

190823-A-EV144-099.jpg

Functional Fitness

_________________________________________________

Hump Day. Pick a challenging weight for the clean complex and make sure you aren’t resting excessively between reps. Get a couple breaths and then get back to it.


A/B mandatory. Pick one from C/D/E. 

_________________________________________________

A. Oly

A1. Clean complex (PC, FS, Hang Cl, Clean) 5x3
A1. Bottom up KB Press 5x10

B. Accessory

B1. Single leg RDL 3x10
B1. Banded Paloff Press 3x20
B2. DB Bent over row 3x10
B2. I/Y/T 3x10

C. Conditioning

AAB 20 rounds
30s on/30s off


D. Work Capacity

4 rounds, not for time

100m walking lunge
20 burpee box jump over (24/20)
25" HSW (20 shoulder taps if no HSW)


E. Gymnastics

6 RFT

12 T2B
12 HSPU
60 DU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Cronus Fit