9/30/2019

Functional Fitness

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Happy Monday. Check out this week’s podcasts, if you haven’t already. This week marks the last full training week before the Open kicks off next week. Make sure you guys use #cronusfit in your profile to be included on our custom leaderboard.

For today’s training, we’ve got a few grunt work pieces in the metcon and interval piece. For the squats, start around 60% and slowly work up to a heavy set of 3. On the metcon, focus on developing that “cycling” pace and pay attention to your transitions. For the interval, we want repeatable reps on the burpee box jump overs.

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

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A. Strength

Backsquat 6x3

Build up to heavy set of 3

B. Accessory

Single leg KB RDL 3x15

DB Bulgarian split squat 3x15

Banded Paloff press 3x20

C. Metcon

12 AMRAP

8 C2BPU
20/15 cal row
16 WB (20/14)

D. Interval

4x3 AMRAP, rest 1:00 between

20/15 cal row
AMRAP burpee box jump over (24/20)

E. Gymnastics

12 EMOM, alternating

4 ring MU
20 pistols
100 DU
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#cronusfit #rltw #besomebody #earnit #paytheman