03112019

Modig Fitness – CrossFit

Strength

Pa: Back Squat (3×5)

Perform each rep @ 3:1:x:1

5 @ 60% of Training max

5 @ 70% of Training max

5+ (3 reps from failure) @ 80% of Training max

Rest 1:00 before Pb

Pb: Weighted Pushup (3×10)

Place weight over the back of the shoulders
On the last set go for max reps, 3 from failure

Complete one superset of P every 4:00

Fa: Goblet Walking Lunges (3×10/leg)

Hold a single DB/KB in the goblet position
Rest 1:00 before Fb

Fb: Weighted Pushup (3×10)

Place weight over the back of the shoulders
On the last set, go to failure (stuck on the ground)

Conditioning

P: Metcon (Time)

For time:

30-20-10

Single Arm DB Push Press 50/35, switch every 5

Goblet Squats

Calorie Row

F: Metcon (Time)

For time:

30-20-10

Single Arm DB Push Press 35/25, switch every 5

Goblet Squats 35/25

Calorie Row