10/2/2020

Functional Fitness

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Friday funday. The metcon’s a good burner. See how long you can hold onto the bar. The gymnastics is a good grip tester. Enjoy.

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

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A. Oly

C+J 2@60%, 2@70%, 2@80%, 2x2@85%, 1x2@90%

B. Accessory

BB pendlay row 3x10
DB alternating arnold Z-press 3x8 ea arm
I/Y/T 3x10

C. Conditioning

5 sets - running
1 min fast (1 mile pace)
2 min medium (5 mile pace)
3 min recovery

D. Metcon

3 RFT
21 ring dip
15 squat clean (135/95)
9 strict HSPU

E. Gymnastics

12 AMRAP
1-2-3... bar MU
15 KB swing (53/35)
30 DU

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#cronusfit #rltw #besomebody #earnit #paytheman