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01302019

30
Jan

01302019

CrossFit Modig – CrossFit

Performance

P1: Hang Power Snatch + Snatch Balance + OHS (5x (1+1+1))

Hang at the hip

Moderate weight

One set E2:30

P2: 2:1:x:1 Bench Press (4×6)

2 down

1 at the bottom

explode up

1 at the top
Moderate-heavy weight.

One set E2:30

P3: Metcon (No Measure)

3×20 Weighted Situps

3x :45 Back Extension Hold

Fitness

F1a: Half-rack Single Arm DB Press (4×6/arm)

Holding onto 2 DB in the front rack, press 1 for the number of reps while keeping the other in the Front rack
Alternate with F1b every :90

F1b: Bent Over Row (4x 12)

Alternate with F1a every :90

F2a: Single Leg Landmine RDL (4×6/leg)

Alternate with F2b every :90

F2b: Goblet Squat (4×12)

Alternate with F2a every :90

F3: Metcon (No Measure)

3×20 Weighted Situps

3x :45 Back Extension Hold