12/10/2021

Functional Fitness

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Happy Friday crew. Start of the weekend with some solid training.

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

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A. Oly

C+J 2@60%, 2@70%, 2@80%, 2x2@85%, 3x2@90%

B. Accessory

BB bent over row 3x12
BB front rack box step up 3x10 ea leg
Banded face pull 3x20

C. Conditioning

Row
7-6-5-4-3-2-1 minutes
Light row 1:00 between

D. Metcon

For time
800m run
21 deadlift (225/175)
21 bar facing burpees
400m run
15 deadlift (225/175)
15 bar facing burpees
200m run
9 deadlift (225/175)
9 bar facing burpees

E. Gymnastics

5 rounds, rest as needed
1-2-3 strict HSPU
1-2-3 kipping HSPU
Climb the ladder

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#cronusfit #rltw #besomebody #earnit #paytheman