02252019

Modig Fitness – CrossFit

Strength

Pa: 2 Position Clean H/F (5×1)

Hang/Floor
Heavy

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 (5×5/leg)

Build from last week

Alternate with b every :90

Fb: Romanian Deadlift (5x 10)

Build from last week

Alternate with a every :90

Conditioning

P: Metcon (AMRAP – Rounds and Reps)

AMRAP 10:00

9 Bar-Facing Burpees OTB

6 Hang Power Snatch 95/65

30 Double Unders

F: Metcon (AMRAP – Rounds and Reps)

AMRAP 10:00

60 Single Unders

9 Burpees

12 R. KBS 70/55