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11142018

14
Nov

11142018

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 78% 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.

10 sets of 1 ME negative rep.

As you’re able, begin each rep with a strict pullup

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

Use 78% of 8RM

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 78% of 8RM

Conditioning

Metcon (Distance)

3 Rounds

:30 ME Double Unders

:30 Rest

:30 ME AMSU

:30 Rest

2:00 Max Meter row

:30 Rest