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11072018

7
Nov

11072018

CrossFit Modig – CrossFit

Strength

A1: Back Rack Split Squat (3×6-8 3:1:x:1)

6-8 (per leg) following the tempo of 3 down, pause for 1 at the bottom, up, pause for 1 at the top

Use 70% of 8RM

A2: Strict Chinups (3xME x:2:2:1)

Max reps following the tempo of up, pause for 2, down for 2, 1 at the bottom

a2.1: Negative Chinups (10×1)

Start at the top of the chinup and lower yourself as slowly as possible to a dead hang.

Use this option if you don’t have strict pullups yet.
Use this option if you don’t have strict pullups yet.

8 sets of 1 ME negative rep.

B1: Seated DB Strict Press (3×10-12 x:1:3:1)

3×10-12 following the tempo of up, 1 at the top, 3 down, 1 in the front rack

B2: Single Leg RDL (3x 6-8 3:1:x:1 )

6-8 (per leg) following the tempo of 3 down, pause for 1, up, 1 at the top.

Use 70% of 8RM

Conditioning

Metcon (Calories)

AMRAP 10

Max cals on bike or rower. On the minute, wallballs.

At 0:00, 2 Wallballs

At 1:00, 4 Wallballs

At 2:00, 6 Wallballs

At 3:00, 8 Wallballs

At 4:00, 10 Wallballs

At 5:00, 12 Wallballs

At 6:00, 14 Wallballs

At 7:00, 16 Wallballs

At 8:00, 18 Wallballs

At 9:00, 20 Wallballs

Keep the monitor on and counting the whole time