Functional Fitness

_________________________________________________

Monday, ladies and gents. Congrats to the homie Chandler Smith for earning a spot to the Crossfit Games. We’ve been lucky to know him through the years and his journey.

As for our programming today, we’re on our last week of this off season hypertrophy cycle. We’ll then a deload week next week before moving into our next mesocycle. Today’s programming has a 5k row for time just to see how we’ve improved over this cycle.

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

_________________________________________________

A. Strength

Back squat 6x12@65%

B. Accessory

DB bulgarian split squat 4x12

BB RDL 4x12

Weighted pull up 4x8

Parallete L-sit hold 4x20s

C. Conditioning

Row 5k

D. Metcon

25 squat clean (135/95)
50 cal AAB
15 squat clean (185/125)
50 T2B
5 squat clean (225/175)

E. Gymnastics

Accessory5 sets of AMRAP muscle-ups

Rest as needed (3-5 min)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman