Functional Fitness

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Happy Friday crew. Close out this week with some solid conditioning work. D is a long aerobic piece, so keep chipping away. Try and do E unbroken for each exercise. Enjoy

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

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A. Oly

C+J 3+1@60%, 3x(3+1)@70%, 2x(3+1)@80%, 1x(3+1)@85%

B. Accessory

Single arm DB row 3x12 ea arm
BB front rack rear lunge 3x12 (ea leg)
DB Z-press 3x8

C. Conditioning

Ski/row 3 sets
5 min slow (10k pace)
3 min fast (2k pace)
1 min sprint (500m pace)
3 min recovery (light pull)

D. Metcon

4 RFT
400m run
12 burpee box jump over (24/20)
8 power clean (185/125)
12 front squat (185/125)

E. Metcon

12 AMRAP
6 bar MU
18 KB Swing (70/53)
30 wall ball (20/14)

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#cronusfit #rltw #besomebody #earnit #paytheman