1/24/2024

Functional Fitness

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The metcon today is a long chipper piece. If you’re feeling beat down from the volume this week, feel free to choose something else

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

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A. Strength

Deadlift 1x3@ 70%, 2x3@80%, 1x3+@90%

B. Accessory

Weighted chin up 3x8
Single arm DB/KB row 3x12
Banded Paloff Presss 3x20 ea side

C. Conditioning

20 E2MOM (10 rounds)
20/16 cal row

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

4 RFT
15 burpee box jump over (30/24)
15 power snatch (115/75)
15 back squats from ground (115/75)

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#cronusfit #rltw #besomebody #earnit #paytheman