Functional Fitness

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Happy Saturday. Lots of pieces to choose from today, but today’s center piece will be the metcon today. It’ll be a shorter version of the running clock that we have done before for our Saturday Suck Fest’s. The first piece will be a semi-sprint and you should be able to finish with 5+ minutes to rest. The second piece will be more of a grinder. Take the time on the second piece to work on transition speeds since everything should be done unbroken.

Choose A or B. C mandatory. D and E are optional.

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A. Strength

Deadlift 4x5 @75-80%

B. Strength

10 EMOM, 4 push press @ 60%

C. Metcon

0-15:00 - 1-2-3-4-5-6 Devil's press (50/35), burpee bar muscle up

15-UTC - 5 RFT: 10 single arm DB hang clean and jerk (50/35), 10 DB Snatch, alternating, 10 C2BPU, 20 cal row

D. Interval/Gymnastics

15 E3MOM (5 rounds)

2 rounds of Cindy (5 pullups, 10 pushups, 15 squats)

5 ground to overhead (225/175)

E. Gymnastics Accessory

HSW 3x50'

Death by ring dip - do 1 MU into ring dips (start at 5, add 1 each EMOM)

Pull-up L-sit hold 3x30s

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#cronusfit #rltw #besomebody #earnit #paytheman