01232019

Modig Fitness – CrossFit

Performance

P1: Snatch Balance (6×1)

Build to a heavy single (NOT max effort)

Perform a set E2MOM

Rest 4:00 before Bench

P2: 4:0:x:1 Bench Press (5×4 reps)

4 down

0 at the bottom

explode up

1 at the top
Same weight for each set. Heavy weight.

One set every 3:00

P3: Metcon (No Measure)

50 Strict K2E.

10:00 cap

Fitness

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

Build from last week

Rest :30 before B

F1b: Bent Over Row (5x 8)

Build from last week.

Rest 1:30 before going back to A

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

Build from last week.

Rest :30 before B

F2b: Goblet Squat (5×8)

Build from last week.

Rest 1:30 before A

F3: Metcon (No Measure)

35 Strict K2E

10:00 cap