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01212019

21
Jan

01212019

CrossFit Modig – CrossFit

Strength

Pa: High-Hang Clean (6×1, heavy)

Alternate with b. every :90

Pb: Strict Chinups (6x 1-5)

Get exactly 1-5 reps. Add weight if necessary

Alternate with a. every :90

Fa: Goblet Step-Up (5x 4/2)

16/12″ Box
Build from last week.

Rest :30 before b

Fb: Sumo RDL (5×8)

Build from last week.

Rest 1:30 before going back to A

Conditioning

P: Metcon (AMRAP – Rounds and Reps)

AMRAP 9

30 Alt Hang DB Snatch, 50/35. Switch every 5

20 Wallballs 20/14

10 Burpees over the DB

F: Metcon (AMRAP – Rounds and Reps)

AMRAP 9

30 Alt Hang DB Snatch, 35/25. Switch every 5

20 Wallballs 16/10

10 Burpees over the DB