5/24/2019

Functional Fitness

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Happy Friday and Memorial Day weekend. We’re going to program two Memorial Day weekend workouts. Murph on Saturday, and our own special workout for Sunday. Get after today’s programming and enjoy your weekend.

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

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A. Oly

Clean complex (hi hang clean, hang clean, clean, jerk) 5x2 @ 70%

B. Accessory

I/Y/T 4x10

Bottom up KB press 4x10 ea arm

Strict ring dip 4x10

KB Windmill 4x10 ea arm

C. Conditioning

Run 3 sets of (100-200-400-800m

)Rest 1 min between distances, 3 minutes between sets. About 80% effort with repeatable times

D. Metcon

4x4 AMRAP, rest 2:00

7-5-3-1
Ring MU
Squat snatch (135/95)

Reset each 4 minute interval

E. Gymnastics Accessory

8 rounds, rest 1:00 between rounds

1 legless rope climb, 1 rope climb

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#cronusfit #rltw #besomebody #earnit #paytheman