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11052018

5
Nov

11052018

CrossFit Modig – CrossFit

This is the first day of our new cycle. The next few weeks will focus on more upper body strength and maintaining all the hard-earned lower body strength from the last few months! We will set a few baselines at the beginning and retest in several weeks. Overall goal is to LGN and explore some new ways to make killer gains!

Strength

A1: DB Bench (3x 10-12)

10-12 @ 70% of 8RM. 3 seconds down, 1 second pause, up fast, 1 second at the top

A2: Ring Rows (3x max reps. x:2:2:1)

pull, 2 second pause at the top, down, for 2 seconds, 1 second at the bottom

B1: Bent Over Row (3x 10-12)

10-12 @ 70% of RM. pull, 2 seconds at the top, 2 seconds down, 1 second at the bottom

B2: Plank Hold (3x :60)

Timed Plank Hold. No Sag.
Straight arms. Goal is exactly :60. Add weight if necessary

Conditioning

Metcon (AMRAP – Reps)

AMRAP 11

7 HSPU (DB Push Press 40/25)

14 AMSU

21 R. KBS, AHAP