03272019

Modig Fitness – CrossFit

Performance

P1: Snatch (12×1)

Perform 1 rep on the minute.

Minute 1,4,7,10: 75% of training max

Minute 2,5,8,11: 80% of TM

Minute 3,6,9,12: 85% of TM

P2: Clean (12×1)

Perform 1 rep on the minute.

Minute 1,4,7,10: 75% of training max

Minute 2,5,8,11: 80% of TM

Minute 3,6,9,12: 85% of TM

P3: Metcon (Distance)

With a pair of 50/35# DB

15-12-9-6-3

Hex Press

Bent Over Row

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 (AMRAP – Reps)

AMRAP 7:

7 Wallballs

7 Box Jumps

7 RKBS
Choose your own adventure on “Rx” weights/heights, but your goal is 7+ rounds