3/23/2019

Functional Fitness

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Happy Saturday crew. We’re here at the end of the Crossfit Open for this season. As a result, we’re going to move into a deload week next week and then into our off season cycle. We’ll focus initially on hypertrophy and aerobic base building before increasing intensities.

A/C/D mandatory. B optional.

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A. Oly

7x clean complex (clean pull + hi hang clean + push jerk + full clean + split jerk

Work up to heavy complex

B. Strength

Bench 4x5 @ 75%

C. Saturday Suck Fest

Murph (wearing 20/14 vest)
Must be unsegmented (finish 100 pull ups before starting pushups)

1 Mile run
100 pullups
200 pushups
300 Squats
1 Mile run

D. Accessory

Weighted dips 3x8

Barbell curl 3x10

Farmer carry 5x50' AHAP

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#cronusfit #rltw #besomebody #earnit #paytheman