9/21/2022

Functional Fitness

_________________________________________________

This week has been pretty shoulder intensive, as a result, we’ve got an additional “accessory” piece for today. If your shoulders are feeling beat up, do the extra accessory piece.

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

_________________________________________________

A. Strength

Deadlift 1x5@ 75%, 2x3@85%, 1x1+@95%

B. Accessory

Snatch grip pendlay row 3x12
BB back rack rear lunge 3x12 (ea leg)
Landmine cauldron 3x10 (ea direction)

C. Conditioning

Row 6x1k, rest 2:00 between

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. Accessory

6 rounds, rest 1:00 between
50' KB farmers carry
10 kneeling KB halo (ea direction)
10 ring inverted row

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman