04152019



CrossFit Modig – CrossFit

Strength

Pa: Back Squat (3×3)

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

3 @ 70% of Training max

3 @ 80% of Training max

3+ (2 from failure) @ 90% 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, 2 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
Add 5-10# per hand

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 4:00

Conditioning

P: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

7 Power Cleans 95/65#

7 Front Squats 95/65#

7 Jerks 95/65#

F: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

12 KB Deadlifts 55/35#

12 RKBS 55/35#

12 Goblet Squats 55/35#