3/15/2019

Mar 14

Written By Cronus Fit

Functional Fitness

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19.4 today. Get after it. Here are some strategies/tips for today.

This workout is essentially just bar muscle ups for time.
You can feasibly finish the Snatch/Burpee couplet in 2 minutes if you full send it. Depending on strong you are with bar MU.
If you’re stronger on bar MU, I would recommend full send on the first couplet to maximize the time on the bar MU.
If you’re weaker on bar MU, i would recommend pacing the first part a little more to ensure you don’t fatigue your lats/shoulders for the bar MU.
Either way, approach this workout as two separate workouts. The 3 min between couplets is plenty of time to rest and cycle the lactate. During the rest, do not lay there. Hop on the assault bike and keep your heart rate elevated. You want to cycle the lactate from your lats and shoulders down to your legs. You don’t want to start the second piece completely cold.

A mandatory. B/C/D optional.

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A. 19.4

For total time (12 min cap)

3 Rounds
10 Snatches (95/65)
12 bar facing burpees

Rest 3 minutes, then

3 Rounds
10 Bar Muscle-Ups
12 bar facing burpees

B. Strength

DL 5x3 @80%

C. Work Capacity

Row/ski 3x2k, rest 3:00

D. Gymnastics accessory

21 EMOM, alternating

18 Pistols
10 C2BPU
2 Rope climnbs

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#cronusfit #rltw #besomebody #earnit #paytheman

3/16/2019