11292018



CrossFit Modig – CrossFit

There are several options available today. I would recommend picking 1-2 and sticking with them for the next few weeks. Regardless of which you choose, you should perform them in order of how they are written. You’ll have the choice of snatch/clean skill work, odd-object/core strength, or more traditional structure work

Weightlifting

Muscle Snatch + OHS + Snatch Balance ((1+2+3)x5, up to a moderate weight)

1 muscle Snatch + 2 OHS + 3 Snatch balance

Clean Pull + Hang Clean Pull + Tall Clean ((3+2+1)x5, up to a moderate weight)

a tall clean is performed from the standing position and then dropping into the catch

Odd-Object

A: Metcon (4 Rounds for weight)

4 Rounds, for weight

50m Farmer Carry, for max weight

rest :30-:45

12 Ring Face Pulls

rest 2:00

B: L-Sit (6x 0:15)

:15 in the most difficult option available to you

Structure

Metcon (Weight)

4 Rounds

10-12 Bicep Curls, any way

:30 dead hang after each round
same weight each round

B: Metcon (Weight)

4 Rounds

10-12 DB Upright Rows

rest :45

10-12 Lateral DB Flyes

rest :45

10-12 Bent-over DB Face Pulls
Use an appropriate weight for each movement individually