01282019

Modig Fitness – CrossFit

Strength

Pa: High Hang Clean + Hang Clean (4x (1+2))

Moderate weight

Alternate with b. every :90

Keep bar off the ground for all 3 reps

Pb: Strict Chinups (4x 3-6)

Get exactly 3-6 reps. Add weight if necessary

If you can’t get 3 consecutive reps, perform one rep every :20-:30 of the :90 window

Alternate with a. every :90

Fa: Double KB FR Step-Up (4x 6/6)

Alternate with b. every :90

Fb: Sumo RDL (4×12)

Alternate with a. every :90

Conditioning

P: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

80 Double Unders

40 Wallballs 20/14#

20 Alt. DB Snatch 50/35#

F: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

120 Single Unders

40 Wallballs 16/10#

20 Hang Alt. DB Snatch 35/25# (switch every 5)