10/4/2023

Functional Fitness

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A couple long pieces today between the conditioning piece and metcon. The metcon’s a long chipper, so keep moving through the piece. You won’t be able to do each movement unbroken, so have a plan and stick to it.

A/B mandatory. Pick 1 out of C/D/E.

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A. Strength

Deadlift 1x5@ 75%, 2x3@85%, 1x1+@95%

B. Accessory

Snatch grip pendlay row 3x12
BB back rack rear lunge 3x12 (ea leg)
Landmine cauldron 3x10 (ea direction)

C. Conditioning

Row 6x1k, rest 2:00 between

D. Metcon

For time
100 alternating DB Snatch (50/35)
800m run
50 T2B
800m run
100 alternating DB hang clean and jerk (50/35)

E. Metcon

For time
50-40-30-20-10
Cal row
Push up

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#cronusfit #rltw #besomebody #earnit #paytheman