9/6/2019

Functional Fitness

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Happy Friday. For the oly work today, try to do the doubles with touch and go reps to work on cycling a moderately heavy bar. The first metcon is essentially a grip workout and will test how well you can strategize the workout. The second metcon will test your ability to move through, and cycle, sets of deadlifts and HSPU’s. You will most likely not finish in the 10 min cap, but try to finish it.

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

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A. Oly

10 EMOM, 2 power clean and jerk @75%

B. Accessory

I/Y/T 3x10

Weighted pullup 3x6

Weighted plank hold 3x30s

C. Metcon

12 AMRAP

24 DB hang clean and jerk (50/35) (switch at 6)
12 T2B
24 alternating DB Snatch (50/35)
12 pull-up

D. Metcon

For time: (10 min cap)

12-9-6
Deadlift (225/175)
HSPU
12-9-6
Deadlift (275/205)
Strict HSPU
12-9-6
Deadlift (315/245)
deficit HSPU (4"/2")

E. Conditioning

20 min E2MOM (10 rounds)

Row 20/15 cal

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#cronusfit #rltw #besomebody #earnit #paytheman