04012019

Modig Fitness – CrossFit

Strength

Pa: Back Squat (3×5)

Perform each rep @ 3:1:x:1

5 @ 50% of Training max

5 @ 60% of Training max

5 @ 70% 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
Complete one superset of P every 4:00

Fa: Goblet Walking Lunges (3×6/leg)

Hold a single DB/KB in the goblet position
Use same weight as 3 weeks ago

Complete one superset of F every 4:00

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
Complete one superset of F every 4:00

Conditioning

P: Metcon (Time)

AMRAP 12

10 Single Arm DB Push Press, 50/35#, Left arm

10m OH DB Carry

10 Single Arm DB Push Press, 50/35#, right arm

10m OH DB Carry

10 Box Jumps 24/20

10 Strict Pullups
Go from the 10th DB push press into the 10m OH carry

F: Metcon (Time)