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02042019

4
Feb

02042019

CrossFit Modig – CrossFit

Strength

Pa: High Hang Clean + Hang Clean (5x (1+1))

Moderate-heavy weight, build from last week

Alternate with b. every :90

Keep bar off the ground for all reps

Pb: Strict Chinups (5x 3-6)

Get exactly 3-6 reps. Add weight if necessary

If you can’t get 3 consecutive reps, perform one rep every :20-:30 of the :90 window

Alternate with a. every :90

Fa: Double KB FR Step-Up (5x 5/5)

Build from last week

Alternate with b. every :90

Fb: Sumo RDL (5×10)

Build from last week

Alternate with a. every :90

Conditioning

P: Metcon (Time)

For time:

21 Bar-Facing Burpees OTB

21 Front Squats 135/95

75 Double Unders

15 Bar-Facing Burpees OTB

15 Front Squats 135/95

50 Double Unders

9 Bar-Facing Burpees OTB

9 Front Squats 135/95

25 Double Unders

F: Metcon (Time)

For time:

21 Bar-Facing Burpees OTB

21 Goblet Squats 75/55

100 Single Unders

15 Bar-Facing Burpees OTB

15 Goblet Squats 75/55

75 Single Unders

9 Bar-Facing Burpees OTB

9 Goblet Squats 75/55

50 Single Unders