12/7/2020

Functional Fitness

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Happy Monday. Hope you guys had a great weekend. We’re back for week 3 of our pre-Open prep cycle. Take all the strength/oly work at your own pace/intensity. Go up/down based on how you feel. Several good pieces to choose from today. The metcon will test your cycling and pacing ability. All the movements should be done unbroken, but speed is the question. Hit the interval piece as fast as you can. Push the pace and hold on through the 6 sets.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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A. Strength

Back squat
Every 2:30
5x5 - work up to heavy 5

B. Accessory

BB good morning 3x12
Strict T2B 3x10
Banded hip thrust 3x20

C. Metcon

15 AMRAP
8 shoulder to overhead (135/95)
12 KB Swing (53/35)
16 KB weighted box step over (53/35 over 24/20 box)

D. Interval

6 rounds, rest 1:00 between
50 DU
5 squat clean (135/95)
50 DU
5 thruster (135/95)

E. Gymnastics

For time
50 parallete HSPU (4/2")
Every 1:00 including 0:00
8/6 cal AAB

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#cronusfit #rltw #besomebody #earnit #paytheman