04222019

Modig Fitness – CrossFit

Strength

Pa: Back Squat (5,3,1+)

Perform first rep only @ 3:0:x:1

5 @ 75% of Training max

3 @ 85% of Training max

1+ (1 from failure) @ 95% 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
Perform last 2 sets as max reps, 1 from failure

Complete one superset of P every 4:00

Fa: Dual Goblet Walking Lunges (4×8/leg)

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

Perform one superset of F every 3:00

Fb: Weighted Pushup (4×8)

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 (AMRAP – Rounds and Reps)

AMRAP 9

14 DB Hang Power Snatch, 7 per arm 50/35

7 TTB

7 Box Jump Overs 24/20″

F: Metcon (AMRAP – Rounds and Reps)