7/3/2020

Functional Fitness

_________________________________________________

For the metcon today, scale the weight such that you can do quick singles on the power cleans. Everything else should be unbroken. For the gymnastics piece, scale up or down the reps so that you can finish in about 5-6 sets.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

_________________________________________________

A. Oly

C+J 3+1@60%, 3x(3+1)@70%, 2x(3+1)@80%, 1x(3+1)@85%

B. Accessory

Bottom up KB press 3x12 (ea arm)
Weighted pistol 3x10 (ea leg)
Banded face pull 3x20

C. Conditioning

Run 3 sets of (400m-800m-400m)
Rest 1:00 between reps, 5:00 between sets

D. Metcon

12 AMRAP
8 power clean (185/125)
16 hand release push-ups
24 wall ball (20/14)

E. Gymnastics

For time: 50 C2BPU
Every break: 200m ruin, 10 burpees

_________________________________________________

#covid19 #cronusfit #rltw #besomebody #earnit #paytheman