04082019



CrossFit Modig – CrossFit

Strength

Pa: Back Squat (3×5)

Use the same TM as the last 4 weeks

Perform first rep only @ 3:0:x:1

5 @ 65% of Training max

5 @ 75% of Training max

5+ (3 from failure) @ 85% of Training max

Rest 1:00 before Pb

Pb: Weighted Pushup (3×10)

Place weight over the back of the shoulders. Keep knees/thighs off the ground, and touch chest to floor each rep
Perform last 2 sets as max reps, 3 from failure

Complete one superset of P every 4:00

Fa: Dual Goblet Walking Lunges (4×8/leg)

Hold 2 KB/DB in the front rack
Perform one superset of F every 3:00

Fb: Weighted Pushup (4×8)

Place weight over the back of the shoulders. Keep knees/thighs off the ground, and touch chest to floor each rep
Complete one superset of F every 3:00

Conditioning

P: Metcon (AMRAP – Reps)

AMRAP 12

3 Strict Pullups

6 Single Arm DB Push Press/arm, 50/35

9 TTB

12 Cal Row

F: Metcon (AMRAP – Reps)

AMRAP 12

12 Cal Row

9 V-Ups

6 Single Arm DB Push Press/arm, 35/25

12 Ring Rows