04172019

Modig Fitness – CrossFit

Performance

P1: Snatch (12×1)

Perform 1 rep EMOM

Minutes 1,4,7,10: 80% of TM

Minutes 2,5,8,11: 85% of TM

Minutes 3,6,9,12: 90% of TM

P2: Clean (12×1)

Perform 1 rep EMOM

Minutes 1,4,7,10: 80% of TM

Minutes 2,5,8,11: 85% of TM

Minutes 3,6,9,12: 90% of TM

P3: Metcon (Distance)

In any order, complete

45 Renegade Rows

45 Floor Seated DB Strict Press

Fitness

F1A: Double Goblet Rear Foot Elevated Split Squat (4×8/leg)

Hold 2 KB/DB in the front rack
Add 5-10# per hand

Perform 1 superset of F1 every 3:00

F1B: DB Single Leg Hip Thrust (4×8/Leg)

Lie on the floor and place a DB over the hips
Add 5-10#

Complete 1 set of F1 every 3:00

F2A: Single Arm Bent Over Row (4×8/arm)

Add 5-10# per hand

Complete 1 superset of F2 every 3:00

F2B: Weighted Plank Hold (4x :45)

Place weight over hips
Complete 1 superset of F2 every 3:00

F3: Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Box Jump

R KBS

Wallballs

10:00 cap