01162019

Modig Fitness – CrossFit

Performance

P1: Snatch Balance + Pause OHS (6x(1+1) )

Snatch Balance + OHS. Pause for :02 in the bottom of the squat
Moderate-heavy weight, build from last week. Perform a set E2MOM

Rest 4:00 before Bench

P2: 4:0:x:1 Bench Press (4×6 reps)

4 down

0 at the bottom

explode up

1 at the top
Same weight for each set. Moderate-heavy weight.

One set every 3:00

P3: Metcon (No Measure)

Alternating Tabata (:20/:10×8)

Hollow Hold

Arch Hold

Fitness

F1a: Single Arm Dumbell Press (4x 5/5)

Build from last week

Rest :30 before B

F1b: Bent Over Row (4x 10)

Build from last week.

Rest 1:30 before going back to A

F2a: Single Leg RDL (4x 5/5)

Build from last week.

Rest :30 before B

F2b: Goblet Squat (4×10)

Build from last week.

Rest 1:30 before A

F3: Metcon (No Measure)

Alternating Tabata (:20/:10×8)

Hollow Hold

Arch Hold