5/15/2019

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Functional Fitness

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Hump day homies. Get after today’s training and enjoy the day off tomorrow. We’re gonna do a little prep for Murph in a couple weeks with our conditioning piece today with some 800 intervals with pushups and squats. Feel free to wear a weight vest if you want.


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

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A. Strength

DL 6x12@65%

B. Accessory

DB/KB Turkish get up 4x8 ea arm

Pendlay row 4x10

Weighted GHDSU 4x12

Strict ring C2BPU 4x8

C. Conditioning

Run 5x800m, rest 3:00

While resting, AMRAP of 10 pushups, 15 air squats

Weight vest optional

D. Metcon

4 RFT

10 bench press (185/105)
10 deadlift (275/185)
10 bar facing burpees
10 T2B

E. Gymnastics Accessory

For time:20 rope climb

Every time you come off the rope, 3 sandbag over shoulder (150/100)

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#cronusfit #rltw #besomebody #earnit #paytheman

Cronus Fit