Wods

04182019

CrossFit Modig – CrossFit Metcon (Weight) 3 Rounds @ :05-:08 faster than avg. 10k pace 1500m Row :45 Ring Plank 100m Max effort Single arm farmer carry per armScore is heaviest farmer carry Metcon (No Measure) 3 Rounds 8/8 Single arm DB Bench Press 20 Weighted Situps

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04172019

CrossFit Modig – CrossFit Performance P1: Snatch (12×1) Perform 1 rep EMOM Minutes 1,4,7,10: 80% of TM Minutes 2,5,8,11: 85% of TM Minutes 3,6,9,12: 90% of TM P2: Clean (12×1) Perform 1 rep EMOM Minutes 1,4,7,10: 80% of TM Minutes 2,5,8,11: 85% of TM Minutes 3,6,9,12: 90% of TM P3: Metcon (Distance) In any order,…

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04162019

CrossFit Modig – CrossFit Conditioning Tri-Sprint Intervals V2 (5 Rounds for reps) 5 Rounds, 4:00 work, 4:00 rest 400m Run 20/14 Calorie bike Max Calorie row

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04152019

CrossFit Modig – CrossFit Strength Pa: Back Squat (3×3) Perform first rep only @ 3:0:x:1 3 @ 70% of Training max 3 @ 80% of Training max 3+ (2 from failure) @ 90% of Training max Rest 1:00 before Pb Pb: Weighted Pushup (3×10) Place weight over the back of the shoulders. Keep knees/thighs off…

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04142019

CrossFit Modig – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 5 Pullups 10 Pushups 15 Air Squats 20 RKBS 55/35

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04132019

CrossFit Modig – CrossFit Conditioning Metcon (Time) Teams of 2, for time (30:00 cap): 32-28-24-20-16-12-8-4 TTB Deadlifts 225/155 .5mi Bike after each round

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04122019

CrossFit Modig – CrossFit Strength Pa: Bench Press (3×5) Perform first rep @ 3:0:x:1 5 @ 65% of Training max 5 @ 75% of Training max 5+ (3 from failure) @ 85% of Training max Rest 1:00 before Pb Pb: Strict Pullups (3xMax) Come to a complete stop at the bottom of each rep. If…

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04112019

CrossFit Modig – CrossFit Metcon (No Measure) 4 Rounds @ :05-:08 faster than avg. 10k pace 1200m Row 30m Box “sled” push 60m Single arm farmer carry per arm, AHAP Metcon (No Measure) 3 Rounds 12 Single leg RDL 21 back extensions

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04102019

CrossFit Modig – CrossFit Performance P1: Snatch (12×1) Perform 1 rep EMOM Minutes 1,4,7,10: 77.5% of TM Minutes 2,5,8,11: 82.5% of TM Minutes 3,6,9,12: 87.5% of TM P2: Clean (12×1) Perform 1 rep EMOM Minutes 1,4,7,10: 77.5% of TM Minutes 2,5,8,11: 82.5% of TM Minutes 3,6,9,12: 87.5% of TM P3: Metcon (Distance) 3 Rounds :30…

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04092019

CrossFit Modig – CrossFit Conditioning P: Metcon (5 Rounds for time) Every 6:00×5 10 Lateral Burpees OTB 8 Front Squats 135/95 6 Box Jump Overs 24/20 400m Run F: Metcon (5 Rounds for time) Every 6:00×5 16 RKBS 70/55 12 Goblet Squat 70/55 8 Burpees 400m Run

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