9/8/2023

Functional Fitness

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Happy Friday. The E piece today will be a great piece to work on your muscle ups under fatigue - you should be able to push the pace on the KBS and wall balls and then see how the muscle ups feel.

A/B mandatory. Pick 1 out of C/D/E.

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A. Oly

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

B. Accessory

Single arm DB row 3x12 ea arm
BB front rack rear lunge 3x12 (ea leg)
DB Z-press 3x8

C. Conditioning

Run 8x400m, rest 2:00

D. Metcon

4 RFT
24 cal row
18 DB goblet squat (70/50)
12 DB snatch (70/50)

E. Metcon

12 AMRAP
6 bar MU
18 KB Swing (70/53)
30 wall ball (20/14)

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#cronusfit #rltw #besomebody #earnit #paytheman