6/7/2019

Functional Fitness

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Happy Friday. Lots of good pieces today. For the Oly piece, really focus on maintaining good position through your pull and then explode when the bar gets into your pocket. Same thing with the dip pause. Focus on keeping tension through your body and keeping your weight balanced on your feet. Everything else today is pretty self explanatory.

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

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A. Oly

Tempo clean + pause dip jerk (4 second pull to hi-hang position, then clean from hi-hang into 2 second pause in dip before jerk) 6x2@70%

B. Metcon

6 RFT, rest 1:00 between rounds

10 front squat (155/105)
10 box jump (30/24)
8 push jerk (155/105)
8 HSPU

C. Accessory

Pegboard ascent 3x2

I/Y/T 3x10

Parallete L-sit flutter kick 3x15 ea leg

D. Conditioning

Run 3 sets of (400m, 200m, 400m, 200m)

Rest 2:00 between intervals, rest 5:00 between sets

Goal is to go down in pacing within the set (e.g. 1:30/0:45/1:25/0:40) Keep the sets repeatable overall

E. Gymnastics

EMOM until failure

10 C2BPU
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#cronusfit #rltw #besomebody #earnit #paytheman