11/16/2022

Functional Fitness

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We’ve got a lot of good pieces to choose from today. The sandbag/ring dip metcon is deceptive - the sandbag’s will add up quickly. Enjoy the rest day tomorrow.

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

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A. Strength

Deadlift 1x5@ 65%, 2x5@75%, 1x5+@85%

B. Accessory

BB Z-press 3x8
Weighted chin up 3x10
Weighted hip thrust 3x20

C. Conditioning

30 min E3MOM (10 rounds)
300m gasser (50m length, 3 down/back)

D. Metcon

For time
1-2-3... 9-10
Sandbag over shoulder (150/100)
Ring dip
100m run

E. Metcon

12 AMRAP
10 power clean (135/95)
12 back squat (135/95 from ground)
14 box jump over (24/20)

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#cronusfit #rltw #besomebody #earnit #paytheman