04122019



CrossFit Modig – CrossFit

Strength

Pa: Bench Press (3×5)

Perform first rep @ 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: 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 (4×8/arm)

Complete one superset of F every 3:00

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 F every 3:00

Conditioning

P: Metcon (Time)

3 Rounds

18 Hang Alt DB Snatch 50/35

20m DB OH Walking Lunge Steps, 50/35

22 Wallballs 20/14

F: Metcon (Time)

3 Rounds

18 Hang Alt DB Snatch 35/25

20m DB Front Rack Walking Lunge Steps, 35/25

22 Wallballs 16/10