03252019

Modig Fitness – CrossFit

Strength

Pa: Back Squat (5,3,1+)

Perform each rep @ 3:1:x:1

5 @ 70% of Training max

3 @ 80% of Training max

1+ (1 reps from failure) @ 90% of Training max

Rest 1:00 before Pb

Pb: Weighted Pushup (3×10)

Place weight over the back of the shoulders. Keep knees/thighs off the ground, and touch chest to floor each rep
On the last set go for max reps

Complete one superset of P every 4:00

Fa: Goblet Walking Lunges (3×10/leg)

Hold a single DB/KB in the goblet position
Add 5-10# from last week

Complete one superset of F every 3:00

Fb: Weighted Pushup (3×10)

Place weight over the back of the shoulders. Keep knees/thighs off the ground, and touch chest to floor each rep
On the last set, go to failure (stuck on the ground)

Complete one superset of F every 4:00

Conditioning

P: Metcon (AMRAP – Reps)

AMRAP 12

40 Double Unders

20 Single Arm DB Hang Clean + Jerk, 50/35. Switch every 5

10 TTB

F: Metcon (Time)