Functional Fitness

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Last week of tempo work. Focus on maintaining tension in the bottom of the squat and then exploding up out of the hole. Next week we’ll be having a test week working up to new 1RM’s to set for our next strength cycle. Focus on good, solid movements this week and prepare for maxing out next week.

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

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A. Strength

Tempo BS (33X1) 5x3 @ 75%

B. Metcon

4 RFT, rest 1:00 between rounds

30 DB Snatch (50/35)
20 box jump over (24/20)
10 double DB thruster (50/35)
5 bar muscle up

C. Accessory

BB banded RDL 3x12

Strict C2BPU 3x8

Banded Pallof press 3x20 ea side

D. Conditioning

Run 8x600m

Repeatable splits

E. Gymnastics

For time:

21-18-15-12-9-6-3 HSPU
Row 15/10 cal in between

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#cronusfit #rltw #besomebody #earnit #paytheman