12/23/2022

Functional Fitness

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We’ve got a pretty long metcon for this Friday’s training. For the KB box step overs, you can hold the KB however you want. Typically on the shoulder is the most efficient.

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%, 3x2@90%

B. Accessory

Weighted pistol 3x8 ea leg
Single arm bent over row 3x10 ea arm
Banded face pull 3x20

C. Conditioning

Row/ski 5x1k, rest 2:00

D. Metcon

30 AMRAP
Run 400m
30 KB swing (70/53)
30 KB box step over (70/53 over 24/20)

E. Gymnastics

8 AMRAP
3 unbroken muscle ups

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#cronusfit #rltw #besomebody #earnit #paytheman