Functional Fitness

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A couple good pieces to choose from today with different time domains/capacities. C is a good test of your overall metabolic conditioning. See how fast you can push the pace on the row while still hitting the WB/DU’s unbroken. D will test your DB snatch capacity. Focus on fast cycling. Lastly, the interval piece will really push your ability to move through the DB movements and hit the MU’s and recover.

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

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A. Oly

8 min EMOM 1 snatch, work up to heavy single

B. Accessory

BB Pendlay row 3x8
Weighted box step up 3x10 ea leg
Bottom up KB press 3x12

C. Metcon

3 RFT
500m row
30 wallball (20/14)
60 double under

D. Metcon

9 AMRAP
10-20-30... alternating DB Snatch (50/35)
10 lateral burpee over DB between

E. Interval

2:00 on / 2:00 off for 25 bar MU (5 round cap)
16 DB box step over (50/35's)
8 devil press (50/35's)
AMRAP bar MU

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#cronusfit #rltw #besomebody #earnit #paytheman