8/13/2019

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Functional Fitness

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We’ve got a solid descending chipper for the metcon today. It’ll get heavy quick, so make sure you are strategizing your approach. For the metcon piece, make sure you are staying consistent on your sprints and accelerating on each turn around.


A/B mandatory. Pick 2 out of C/D/E.

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A. Oly

SN 2@60%, 2@70%, 2@80%, 2x2@85%, 2x2@90%, 2x1@95%

B. Accessory

Weighted strict C2BPU 3x6

Pendlay row 3x8

Bottom up KB Press 3x10

C. Metcon

For time:

Row 500m
30 shoulder to overhead (95/65)
30 T2B
Row 500m
20 shoulder to overhead (135/95)
20 T2B
Row 500m
10 shoulder to overhead (185/125)
10 T2B

D. Conditioning

20 min E2MOM

Sprint 100m 2x 25m down-back’s

E. Gymnastics

For time:

10-8-6-4-2 ring MU
10 HSPU between sets

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Cronus Fit