03202019

Modig Fitness – CrossFit

Strength

Pa: Bench Press (3×3)

Perform each rep @ 3:1:x:1

3 @ 65% of Training max

3 @ 75% of Training max

3+ (2 reps from failure) @ 85% of Training max

Rest 1:00 before Pb

Pb: Strict Pullups (3xMax)

Come to a complete stop at the bottom of each rep.

If you can get more than 10 reps, add weight.

Complete one superset of P every 4:00

Fa: Half-Kneeling Landmine Press (3×10/arm)

Add 5-10# from last week

Rest 1:00 before Fb

Fb: Strict Pullups (3xMax)

Come to a complete stop at the bottom of each rep.

If you can get more than 10 reps, add weight.

If you cannot get any reps, perform a :30 negative rep

Complete one superset of P every 4:00

Conditioning

P: Metcon (AMRAP – Reps)

3 Rounds, :30 work, :30 rest per movement

a. DB Push Press 50/35#/hand

b. Double Unders

c. DB Front Squats 50/35#/hand

d. Cal Row

F: Metcon (AMRAP – Reps)