12/25/2020

Functional Fitness

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Merry Christmas you guys. Hit some training if you’re able to get into the gym. Otherwise, enjoy your time off. We’ve got a classic 12 days of Christmas workout for today. It’s like the 12 days of X-mas song where you start with 1, then 2-1, then 3-2-1, etc. The conditioning piece is meant to be done AFAP with a long rest period in between.

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

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A. Oly

5x5 power clean to push jerk touch and go

B. Accessory

BB pendlay row 3x10
Chin up 3x10
Dragon flag 3x6

C. Metcon

12 days of Cronus
1 - 30 DU
2 - Snatch (135/95)
3 - Muscle up
4 - Devils Press (50/35)
5 - HSPU
6 - Burpee box jump over (24/20)
7 - C2BPU
8 - BB weighted rear lunge (135/95)
9 - cal AAB
10 - T2B
11 - Power clean (135/95)
12 - Shoulder to overhead (135/95)

D. Metcon

3 RFT
400m run
15 squat cleans (115/75)
15 C2BPU

E. Conditioning

8 rounds AFAP, rest 3:00 between
10/8 cal AAB
10 burpees
10/8 cal AAB

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#cronusfit #rltw #besomebody #earnit #paytheman