02132019



CrossFit Modig – CrossFit

Strength

P: 2:1:x:1 Back Squat (2,2,2,2,2)

2 Down

1 in the bottom

explode up

1 at the top
One set E3MOM

Heavy, build from last week

Fa: Double KB Split Squat (5x 4/leg)

Perform a split squat with 2 KBs in the front rack
Alternate with b every :90

Build from last week

Fb: Double KB Wallsit (5x :45)

Alternate with Fa every :90

Build from last week

Conditioning

P: Metcon (4 Rounds for reps)

AMRAP 12:00

12 Alt. DB Snatch 50/35

12 Lateral Burpees over the DB

12 10m Shuttle Runs

F: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

12 Alt. DB Snatch 35/25

12 Lateral Burpees over the DB

12 10m Shuttle Runs