3/3/2021

Functional Fitness

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Pick a relatively light weight for deadlifts today. They should be touch and go, so roughly 60%. Nothing crazy for the metcon work today. For the conditioning piece, hit the intervals hard, 90%+ efforts.

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

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A. Strength

Deadlift 4x10 touch and go @60-70%

B. Accessory

BB pendlay row 3x8
Ring row 3x12
Dragon flag 3x6

C. Metcon

4 RFT (14-16 min)
200m run
21 DB snatch (50/35)
15 DB weighted box step up (50/35 to 24/20" box)
9 burpee box jump over (24/20)

D. Interval

16 min E4MOM (4 rounds) (3 min/round)
20 pistols
15 box jump over (24/20)
10 power clean (135/95)

E. Conditioning

Every 2:30, rest remainder
Row 10x20/16 cal

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#cronusfit #rltw #besomebody #earnit #paytheman