2/17/2021

Functional Fitness

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Today’s metcons have some more barbell cycling mixed with gymnastics since there’s a very high chance of seeing some amalgamation of barbells and gymnastics. As a result, really focus on pacing and maintaining your cycle speed as the workout progresses.

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

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A. Strength

Deadlift 5x5 @ 70-75%

B. Accessory

BB Good morning 3x12
BB bent over row 3x10
Banded hip thrust 3x20

C. Metcon

12 AMRAP (4-5 rounds)
8 T2B
8 power clean (135/95)
8 bar facing burpees
Go up by 2 each round (8-10-12...)

D. Metcon

5 RFT (12-14 min)
15/12 cal AAB
12 push press (115/75)
9 sandbag clean over shoulder (150/100)

E. Conditioning

Row 4x1k, rest 2:00

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