2/18/2019

Functional Fitness

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Happy Monday crew. Welcome to the 2019 Crossfit Open. Use the hashtag #CronusFit to see how you stack up compared to other Cronus Athletes. Our programming is shifting a little bit to reflect the Open.

Monday - normal training day / Open re-test

Tuesday - normal training day

Wednesday - normal training day

Thursday - active recovery

Friday - Open workout

Saturday - normal training/ Open re-test

Sunday - rest

As far as today’s programming, we’ve got 3 mandatory pieces - back squat work, and two metcons. We’ll be concentrating on primarily open movements for our metcons with our strength work being relatively easy to maintain strength during the open.

A/B/C mandatory. D/E optional.

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A. Strength

BS 5x3 @ 85-90%

B. Metcon

15 AMRAP

20 cal row
20 T2B
20 DB Snatch (50/35)

C. Interval

12 E3MOM (4 rounds)

4-8-12
Thruster (115/75), bar facing burpees

D. Work Capacity

20 EMOM (alternating)

12/9 AAB
50 DU, 8 HSPU

E. Gymnastics Accessory

For time: 30 ring MU

Every break, 10 burpee box jump over (24/20)

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#cronusfit #rltw #besomebody #earnit #paytheman