03132019



CrossFit Modig – CrossFit

Strength

Pa: Bench Press (3×5)

Perform each rep @ 3:1:x:1

5 @ 60% of Training max

5 @ 70% of Training max

5+ (3 reps from failure) @ 80% of Training max

Rest 1:00 before Pb

Pb: Strict Pullups (3xMax)

Come to a complete stop at the bottom of each rep.

If you can get more than 10 reps, add weight.

Complete one superset of P every 4:00

Fa: Half-Kneeling Landmine Press (3×10/arm)

Rest 1:00 before Fb

Fb: Strict Pullups (3xMax)

Come to a complete stop at the bottom of each rep.

If you can get more than 10 reps, add weight.

If you cannot get any reps, perform a :30 negative rep

Complete one superset of P every 4:00

Conditioning

P: Metcon (No Measure)

EMOMx12

a: 6-10 Bar-Facing Burpees OTB

b: 6-10 Thrusters 115/80#

c: 6-10 C2B

d: 6-10 OHS 115/80#

F: Metcon (Calories)

EMOMx12

a: Max Calorie Bike

b: 8 Bar-Facing Burpees OTB

c: 10 Goblet Squats 50/35

d: 12 Ring Rows