10/1/2019

Functional Fitness

_________________________________________________

Tuesday. We’ve got more work capacity on the program today. For the metcon, try to go unbroken on the ground to overhead and “recover” on the burpees. Singles will probably be too slow for this kind of workout. Sprint it. The second metcon is last year’s 19.1. We can be pretty confident we’ll see a similar styled workout this year, so get comfortable being uncomfortable.

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

_________________________________________________

A. Oly

6x1 snatch complex (snatch hi pull, power snatch, hang snatch)

Work up to heavy complex for the day

B. Accessory

Banded face pull 3x20

DB Z-press 3x12

BB Front rack box step up 3x15

C. Metcon

For time: (10 min cap)

10-15-20

Power clean and jerk (135/95)

Bar facing burpees

D. Metcon

Open 19.1

15 AMRAP

19 wall ball (20/14)
19 cal row

E. Work Capacity

Row 6x1k, rest 2:00
_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman