12/18/2020

Functional Fitness

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Today’s metcon is going to hurt. The row into thrusters is an intense pairing, especially when the thrusters are heavy. The second metcon is a nice and light one, so take the opportunity to push the pace on the gymnastics movements and work on your cycling. Finally, the conditioning piece is meant to be done AFAP each round - 20 squats and 10 burpees each 2 minutes. You should finish with plenty of time to rest, so make sure you’re doing proper reps.

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

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A. Oly

12 min E2MOM (6 rounds)
3 position hang clean (hi, knees, low)
Work up to heavy complex

B. Accessory

BB RDL + Shrug 3x10
Landmine single arm press 3x12 ea arm
Landmine cauldron 3x10 ea side

C. Metcon

For time
2k row
30 thrusters (135/95)
20 burpee box jump over (30/24)

D. Metcon

5 RFT
10 HSPU
50 DU
10 pull up
50 DU

E. Conditioning

20 min E2MOM (10 rounds), wearing 20/14 vest
20 air squats
10 burpees
AFAP

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#cronusfit #rltw #besomebody #earnit #paytheman