Wods

02062019

CrossFit Modig – CrossFit Performance P1: Hang Power Snatch + Snatch Balance + OHS (5x (1+1+1)) Hang above the knee Moderate weight. One set E2:00 P2: 2:1:x:1 Bench Press (5×4) 2 down 1 at the bottom explode up 1 at the topModerate-heavy weight. One set E2:30 P3: Metcon (No Measure) 3x 25 Weighted Situps 3x…

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02052019

CrossFit Modig – CrossFit Performance A: Metcon (AMRAP – Reps) AMRAP 5:00 27 C2B Pullups 27 Box Jump Overs, 24/20″ 27/21 Calorie Row Rest 5:00 before B B: Metcon (AMRAP – Reps) AMRAP 5:00 21 T2B 21 Box Jump Overs, 24/20″ 21/15 Calorie Row Rest 5:00 before C C: Metcon (AMRAP – Reps) AMRAP 5:00…

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02042019

CrossFit Modig – CrossFit Strength Pa: High Hang Clean + Hang Clean (5x (1+1)) Moderate-heavy weight, build from last week Alternate with b. every :90 Keep bar off the ground for all reps Pb: Strict Chinups (5x 3-6) Get exactly 3-6 reps. Add weight if necessary If you can’t get 3 consecutive reps, perform one…

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02032019

CrossFit Modig – CrossFit Conditioning Metcon (Time) 2 Rounds 20/16 Calorie Bike 20 AMSU 20 Chest Elevated Pushups 20/16 Calorie Row 20 Inverted Rows 20 Air Squats 2:00 Rest

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02022019

CrossFit Modig – CrossFit Conditioning Metcon (AMRAP – Reps) Teams of 3, AMRAP 18:00 30 Clean & Jerks 135/95 30 TTB 30 Burpee Box Jump Overs 24/20″ 30 Calorie Bike

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02012019

CrossFit Modig – CrossFit Strength P: 2:1:x:1 Back Squat (4×6) 2 Down 1 in the bottom explode up 1 at the topOne set E3MOM Moderate-heavy weight Fa: Double KB Split Squat (4x 6/leg) Perform a split squat with 2 KBs in the front rackAlternate with b every :90 Fb: Double KB Wallsit (4x :45) Alternate…

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01312019

CrossFit Modig – CrossFit For the next few weeks, Thursdays will be focused on Muscle Up progressions… and continuing to work on developing a robust aerobic base of fitness Skill A1: Front Lever Tuck Negative (7×1) Beginning from an inverted position on the rings, slowly lower yourself with straight arms back to a dead hangPause…

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01302019

CrossFit Modig – CrossFit Performance P1: Hang Power Snatch + Snatch Balance + OHS (5x (1+1+1)) Hang at the hip Moderate weight One set E2:30 P2: 2:1:x:1 Bench Press (4×6) 2 down 1 at the bottom explode up 1 at the topModerate-heavy weight. One set E2:30 P3: Metcon (No Measure) 3×20 Weighted Situps 3x :45…

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01292019

CrossFit Modig – CrossFit Performance A: Metcon (AMRAP – Reps) AMRAP 3:00 18 OHS 95/65# 18 Bar-Facing Burpees OTB Max Calorie Row Rest 3:00 before B B: Metcon (AMRAP – Reps) AMRAP 3:00 15 OHS 115/80# 15 Bar-Facing Burpees OTB Max Calorie Row Rest 3:00 before C C: Metcon (AMRAP – Reps) AMRAP 3:00 12…

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01282019

CrossFit Modig – CrossFit Strength Pa: High Hang Clean + Hang Clean (4x (1+2)) Moderate weight Alternate with b. every :90 Keep bar off the ground for all 3 reps Pb: Strict Chinups (4x 3-6) Get exactly 3-6 reps. Add weight if necessary If you can’t get 3 consecutive reps, perform one rep every :20-:30…

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