01142019

Modig Fitness – CrossFit

Strength

Pa: High-Hang Clean (5×2, moderate-heavy)

Alternate with b. every :90

Pb: Strict Chinups (5x 1-5)

Get exactly 1-5 reps. Add weight if necessary

Alternate with a. every :90

Fa: Goblet Step-Up (4x 5/5)

16/12″ Box
Build from last week.

Rest :30 before b

Fb: Sumo RDL (4×10)

Build from last week.

Rest 1:30 before going back to A

Conditioning

P: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

20/16 Calorie Row

10/10 Single Arm Hang DB Clean* 50/35#

40 Double Unders

10/10 Single Arm DB S2O* 50/35#

*10 on one side before the other

F: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

20/16 Calorie Row

10/10 Single Arm Hang DB Clean* 35/25#

80 Single Unders

10/10 Single Arm DB S2O* 35/25#

*10 on one side before the other