02122019



CrossFit Modig – CrossFit

Performance

P1: Hang Power Snatch + Snatch Balance + OHS (5x (1+1+1))

Hang mid-shin

Moderate weight.

One set E2:00

P2: 2:1:x:1 Bench Press (5×2)

2 down

1 at the bottom

explode up

1 at the top
Heavy.

One set E2:30

P3: Metcon (No Measure)

3x 30 Weighted Situps

3x 1:15 Back extension hold

Fitness

F1a: Half-rack Single Arm DB Press (5×5/arm)

Holding onto 2 DB in the front rack, press 1 for the number of reps while keeping the other in the Front rack
Build from last week

Alternate with F1b every :60

F1b: Bent Over Row (5x 10)

Build from last week

Alternate with F1a every :60

F2a: Single Leg Landmine RDL (5×5/leg)

Build from last week

Alternate with F2b every :90

F2b: Goblet Squat (5×10)

Build from last week

Alternate with F2a every :90

F3: Metcon (No Measure)

3x 30 weighted situps

3x 1:15 back extension hold