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02272019

27
Feb

02272019

CrossFit Modig – CrossFit

Strength

P: Back Squat (5×2)

1:0:x:1 Tempo

Heavy, no misses

One set E3MOM

Fa: Barbell Split Squat (5×5/leg)

Moderate-heavy

Fb: Double KB Wallsit (4x :30)

Go heavy

Complete one superset of a&b E3MOM

Conditioning

P: Metcon (No Measure)

EMOMx12

A. 5-7 T2B + 3-5 Burpee Box Jump Overs 24/20″

B. 35-50 Double Under

C. 3 Deadlifts + 3 Power Cleans + 3 Front Squats + 3 Jerks 135/95#

D. 12-15 Cal Row
For the next 4 weeks, Wednesdays will be focused on getting some practice in for movements that are likely to show up in the Open

F: Metcon (AMRAP – Reps)

EMOMx12

A. 20 AMSU

B. Max cal row

C. 3 Deadlifts + 3 Hang Power Cleans + 3 Front Squats + 3 Jerks 35/25# DBs

D. Max Burpees over the DB

Score is calories+burpees