03122019



CrossFit Modig – CrossFit

Performance

P1: Snatch (12×1)

Perform 1 rep on the minute.

Minute 1-4: 65% of training max

Minute 5-8: 70% of TM

Minute 9-12: 75% of TM

P2: Clean (12×1)

Perform 1 rep on the minute.

Minute 1-4: 65% of training max

Minute 5-8: 70% of TM

Minute 9-12: 75% of TM

P3: Metcon (Distance)

with an empty bar

21-15-9

Barbell Bicep Curls*

OH tricep extensions

*Perform curls as 7 half up-7 half down-7 full, 5-5-5, 3-3-3

Fitness

F1A: Goblet Rear-Foot Elevated Split Squat (3×10/leg)

Rest 1:00 before F1B

F1B: DB Single Leg Hip Thrust (3×10/Leg)

Lie on the floor and place a DB over the hips
Complete 1 set of F1 every 4:00

F2A: Single Arm Bent Over Row (3×10/arm)

Rest 1:00 before F2B

F2B: Weighted Plank Hold (3x 1:00)

Place weight over hips
Complete 1 superset of F2 every 4:00

F3: Metcon (AMRAP – Reps)

AMRAP 5:00

10 Wallballs

10 Burpees