12/7/2022

Functional Fitness

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Our metcons today are fairly similar - they have the same time domain with similar movements. Choose the one that has more challenging movements for you and drill efficiency.

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

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A. Strength

Deadlift 1x5@ 65%, 2x5@75%, 1x5+@85%

B. Accessory

Snatch grip pendlay row 3x10
Weighted pistol 3x8 ea leg
Banded facepull 3x20

C. Conditioning

Lunge walk 400m

D. Metcon

15 AMRAP
100-200-300... m run
4 wall walk
12 shoulder to overhead (95/65)

E. Metcon

15 AMRAP
100m run
10 DB box step over (50/35's over 24/20)
100m run
10 burpee box jump over (24/20)

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#cronusfit #rltw #besomebody #earnit #paytheman