Functional Fitness

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We’re onto the last week of our off season strength cycle. We’ll take a deload week next week and follow that up with a test week before shifting into our pre-crossfit open cycle. Push the pace on the interval piece today. Take advantage of the rest periods and try not to take it all unbroken.

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

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A. Strength

Back squat 1 1x5@ 75%, 1x3@85%, 1x1+@95%

B. Accessory

BB front rack rear lunge 3x10 ea leg
BB good morning 3x10
Strict T2B 3x10

C. Conditioning

30 min row for max distance

D. Metcon

4 RFT
8 squat clean (185/125)
12 C2BPU
16 GHDSU

E. Interval

5 rounds, rest 1:30 between rounds
20/16 cal AAB
50' BB overhead lunge (95/65)
10 hang squat clean (95/65)

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