9/16/2019

Functional Fitness

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It’s Monday and our 3rd week of our Open prep cycle. On the interval piece, scale the reps so that you’re working for approximately 3 min per round, that way you have time to recover between rounds. Otherwise, everything else is fairly self explanatory. Two and a half more weeks until 20.1.

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

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A. Strength

Back squat 3x5 @ 70-80%

B. Accessory

Banded good morning 3x20

Bottom up KB press 3x10

Push up plank hold 3x30s

C. Metcon

15 AMRAP

2k row into:

3-6-9... Thruster (95/65)
C2BPU

D. Interval

4 RFT, rest 1:00 between rounds

20 DB snatch (50/35)
20 T2B
20 DB hang clean and jerk (50/35, switch every 5)
20 GHDSU

~3 min work per round

E. Gymnastics

15 min Handstand walk practice

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#cronusfit #rltw #besomebody #earnit #paytheman