04102019



CrossFit Modig – CrossFit

Performance

P1: Snatch (12×1)

Perform 1 rep EMOM

Minutes 1,4,7,10: 77.5% of TM

Minutes 2,5,8,11: 82.5% of TM

Minutes 3,6,9,12: 87.5% of TM

P2: Clean (12×1)

Perform 1 rep EMOM

Minutes 1,4,7,10: 77.5% of TM

Minutes 2,5,8,11: 82.5% of TM

Minutes 3,6,9,12: 87.5% of TM

P3: Metcon (Distance)

3 Rounds

:30 Max reps chest elevated pushups

:30 rest

:30 Max barbell bicep curls, empty bar

:30 rest

Fitness

F1A: Double Goblet Rear Foot Elevated Split Squat (4×8/leg)

Hold 2 KB/DB in the front rack
Perform 1 superset of F1 every 3:00

F1B: DB Single Leg Hip Thrust (4×8/Leg)

Lie on the floor and place a DB over the hips
Complete 1 set of F1 every 3:00

F2A: Single Arm Bent Over Row (4×8/arm)

Complete 1 superset of F2 every 3:00

F2B: Weighted Plank Hold (4x :45)

Place weight over hips
Complete 1 superset of F2 every 3:00

F3: Metcon (AMRAP – Reps)

5 Rounds, 10:00 cap

12 Cal Bike

10 R KBS 70/55

8 burpees