9/9/2022

Functional Fitness

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Hope you guys have a good weekend. The metcon today is a nice, long chipper. Push the pace on the back half and see how long you can hold on. If you don’t have handstand walks, spend the time doing HSW practice.

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

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A. Oly

C+J 3+1@60%, 3x(3+1)@70%, 2x(3+1)@80%, 1x(3+1)@85%

B. Accessory

BB Z-press 3x8
Weighted pull up 3x8
Banded Paloff press 3x20 (ea side)

C. Conditioning

Row/ski for max distance
1-2-3-4-5-4-3-2-1 min
Light pull 1:00 between

D. Metcon

For time
1000m row
30 bar facing burpees
20 ground to overhead (185/125)
30 bar facing burpees
1000m row

E. Gymnastics

8 rounds for quality
50' Handstand walk (rest as needed)

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#cronusfit #rltw #besomebody #earnit #paytheman