04032019

Modig Fitness – CrossFit

Performance

P1: Snatch (5×1)

Perform 1 rep every 2:00

Use 75% of TM

P2: Clean (5×1)

Perform 1 rep every 2:00

Use 75% of TM

P3: Metcon (Distance)

10-8-6-4-2 with 35/25# DBs

Deficit Pushups on DBs

DB Bent Over Row

DB Hammer Curls

DB Strict Press

Fitness

F1A: Goblet Rear-Foot Elevated Split Squat (3×6/leg)

Use same weight as 3 weeks ago

Rest 1:00 before F1B

F1B: DB Single Leg Hip Thrust (3×6/Leg)

Lie on the floor and place a DB over the hips
Use same weight from 3 weeks ago

Complete 1 set of F1 every 4:00

F2A: Single Arm Bent Over Row (3×6/arm)

Use same weight as 3 weeks ago

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 9

21 Air Squats

15 Cal Bike

9 Burpees