9/30/2020

Functional Fitness

_________________________________________________

2 different metcons to choose between. The sandbag piece is almost more interval-y than a straight metcon. The second metcon is all legs. Be strategic on your back squats so that you don’t light up your legs before doing the box jump overs.

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

_________________________________________________

A. Strength

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

B. Accessory

BB Z-press 3x8
Weighted chin up 3x10
Weighted hip thrust 3x20

C. Conditioning

30 min E3MOM (10 rounds)
300m gasser (50m length, 3 down/back)

D. Metcon

For time
50 sandbag over shoulder (150/100)
E2MOM, including 0:00, 16/12 cal row

E. Metcon

12 AMRAP
10 power clean (135/95)
12 back squat (135/95 from ground)
14 box jump over (24/20)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman