8/12/2020

Functional Fitness

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Happy hump day crew. Push the pace on the metcon today and try and hit the barbell movements as unbroken as possible. Keep a solid pace on the runs. The interval piece is a good one. Keep the pace up and rest in between AMRAPs

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

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A. Strength

Deadlift 1x5@ 65%, 1x5@75%, 1x5+@85%

B. Accessory

Single arm bent over row 3x10 (ea arm)
BB Good morning 3x10
BB landmine cauldron 3x10 (ea direction)

C. Conditioning

20 min EMOM (alternating)
12/10 cal AAB
20 KB swing (70/53)

D. Metcon

For time:
800m run
30 ground to overhead (115/75)
600m run
20 ground to overhead (135/95)
400m run
10 ground to overhead (155/105)

E. Interval

6 AMRAP
5 wall walks
10 power snatch (95/65)
Rest 3:00
6 AMRAP
10 burpee pullups
15 thruster (95/65)
Rest 3:00
6 AMRAP
15 T2B
20 shoulder to overhead (95/65)

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