5
Apr
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