02182019

Modig Fitness – CrossFit

Strength

Pa: 3 Position Clean (5×1)

Hip/knee/floor
Hold on to bar between hip and knee, drop bar between knee and floor.

Alternate every :90 with one of the ‘b’ options

Pb v1: 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

Pb v2: Muscle-ups (5×1-3)

This is if you can already perform MU. They can be any kind. If you’re looking to develop your MU, Thursdays are your days

Fa: Barbell Front Rack Step Up (5×6/leg)

Alternate with b every :90

Fb: Romanian Deadlift (5x 12)

Alternate with a every :90

Conditioning

P: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

10 HSPU

15 Hang Power Cleans 135/95

20/16 Cal Row

F: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

10 DB Push Press 35/25#

15 DB Hang Power Cleans 35/25#

20/16 Cal Row