02042019

Modig Fitness – CrossFit

Strength

Pa: High Hang Clean + Hang Clean (5x (1+1))

Moderate-heavy weight, build from last week

Alternate with b. every :90

Keep bar off the ground for all reps

Pb: Strict Chinups (5x 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 (5x 5/5)

Build from last week

Alternate with b. every :90

Fb: Sumo RDL (5×10)

Build from last week

Alternate with a. every :90

Conditioning

P: Metcon (Time)

For time:

21 Bar-Facing Burpees OTB

21 Front Squats 135/95

75 Double Unders

15 Bar-Facing Burpees OTB

15 Front Squats 135/95

50 Double Unders

9 Bar-Facing Burpees OTB

9 Front Squats 135/95

25 Double Unders

F: Metcon (Time)