03192019

Modig Fitness – CrossFit

Performance

P1: Snatch (12×1)

Perform 1 rep on the minute.

Minute 1-4: 70% of training max

Minute 5-8: 75% of TM

Minute 9-12: 80% of TM

P2: Clean (12×1)

Perform 1 rep on the minute.

Minute 1-4: 70% of training max

Minute 5-8: 75% of TM

Minute 9-12: 80% of TM

P3: Metcon (Distance)

with an empty bar

10-9-8-7-6-5-4-3-2-1

Reverse Grip Bicep Curls

OH Tricep Extension

Fitness

F1A: Goblet Rear-Foot Elevated Split Squat (3×10/leg)

Add 5-10# from last week

Rest 1:00 before F1B

F1B: DB Single Leg Hip Thrust (3×10/Leg)

Lie on the floor and place a DB over the hips
Add 5-10# from last week

Complete 1 set of F1 every 4:00

F2A: Single Arm Bent Over Row (3×10/arm)

Add 5-10#/hand from last week

Rest 1:00 before F2B

F2B: Weighted Plank Hold (3x 1:00)

Place weight over hips
Complete 1 superset of F2 every 4:00

F3: Metcon (Time)

5RFT

7 Cal Bike

14 RKBS 55/35