01092019



CrossFit Modig – CrossFit

Performance

P1: Snatch Balance + 2 Pause OHS (6x(1+2) )

Snatch Balance + 2 OHS. Pause for :02 at the bottom of each rep
Moderate weight. Perform a set E2MOM

Rest 4:00 before Bench

P2: 4:0:x:1 Bench Press (3×8 reps)

4 down

0 at the bottom

explode up

1 at the top
Same weight for each set. Moderate weight.

One set every 3:00

P3: Metcon (Time)

50 Ab-rollouts

Fitness

F1: Metcon (Weight)

3 Rounds for weight

6/6 Single Arm DB Strict Press

rest :30

12 Barbell Bent Over Rows

rest 1:30
Rest 3:00 before Part 2

F2: Metcon (Weight)

3 rounds for weight:

6/6 Single Leg RDL

rest :30

12 Goblet Squats, AHAP

rest :90

F3: Metcon (Time)

50 Ab-Rollouts