04052019

Modig Fitness – CrossFit

Strength

Pa: Bench Press (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: 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 (3×6/arm)

Use weight from 3 weeks ago

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 (Time)

20-16-12-8*

DB Hang Power Clean 50/35 per hand

DB Walking Lunge Steps 50/35 per hand

*2 Lap run after each set

F: Metcon (Time)

20-16-12-8*

DB Hang Power Clean 35/25 per hand

DB Walking Lunge Steps 35/25 per hand

*2 Lap run after each set